tag:blogger.com,1999:blog-11878704396902874502024-03-05T10:44:24.424-08:00Hanna's Healthy KitchenHanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.comBlogger35125tag:blogger.com,1999:blog-1187870439690287450.post-699880414167912262019-04-08T11:33:00.001-07:002019-04-08T11:33:14.076-07:00Lasagna <div class="separator" style="clear: both; text-align: center;">
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<b><span style="color: red; font-size: large;"> Lasagna with Italian Herb Ground Turkey </span></b></div>
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<span style="color: red;">Lasagna </span>is one of those feel good flavorful dishes that is always a crowd pleaser. FYI this is not the healthiest dish nor is it the healthiest lasagna recipe you'll ever read but it is delicious and that's all I really had in mind when preparing this dish :D. I did sub the ground beef for ground turkey to make it a little lighter, I also really enjoy the ground turkey flavor in this dish, I feel that it flatters the herbs and spices more than ground beef does, but either way would work.<br />
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I used fresh mozzarella which is a lighter-ish cheese than others, along with part skim ricotta cheese, and a shredded cheese blend as well. The marinara sauce is made with spinach, olive oil, basil, oregano, and garlic, and the pasta sheets I used are barilla flat lasagna sheets.<br />
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<span style="color: red;"><b>Nutrition</b></span> for one serving: </div>
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450 Calories </div>
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20g Fat</div>
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300mg Sodium</div>
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32g Protein </div>
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27g Carbohydrates</div>
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<span style="color: red;"><b>Ingredients: </b></span></div>
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1 Box Flat Lasagna Sheets (Barilla brand is my favorite)</div>
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16 oz Ground Turkey </div>
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15 oz Ricotta Cheese </div>
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1/2 cup Mozzarella Cheese </div>
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1/2 cup Shredded Cheese blend </div>
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3/4 cup Parmesan Cheese</div>
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1 Egg</div>
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4 Garlic Cloves (chopped) (half for ground turkey and half for sauce)</div>
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1/2 Onion (chopped)</div>
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2 Tablespoons Olive Oil</div>
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1 Tablespoon Italian Herb Seasoning </div>
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1 cup Spinach </div>
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<b><span style="color: red;">How To Make It: </span></b></div>
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1. Preheat Oven to 375 degrees </div>
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2. Prepare the ground turkey: In a skillet cook the chopped onion and garlic on medium heat with oil, add the ground turkey, Italian seasoning, salt and pepper, and cook until the meat is fully cooked, around 15 minutes. Set aside when done. </div>
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3. Prepare the cheese blend: combine 15 oz ricotta cheese, 1/2 cup parmesan cheese, 1/2 cup shredded cheese blend and 1 egg, season with salt and pepper and set aside once combined evenly. </div>
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4. Prepare the sauce: in a sauce pan heat up the remaining ground garlic with some oil and the spinach. Add 24 oz of marinara sauce and some Italian seasoning if needed, bring to a simmer and set aside. (you may want to add some water to help make your sauce easier to assemble the lasagna. </div>
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5. In a baking dish spray the bottom with non-stick cooking spray. </div>
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6. Add 1 cup of marina sauce on the bottom of the dish, then add 3 sheets of the lasagna and another cup of marinara sauce. </div>
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7. Add 3 heaping spoonful of the ricotta cheese mixture (about 1/2 cup) and then add the mozzarella</div>
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8. Add 2/3 cup of the ground meat. </div>
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9. Repeat this 3 more times in the same order, pasta sheets, sauce, ricotta mixture, meat. </div>
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10. On the last layer add the remaining sauce all over and the remaining cheese on top, top with 1/4 cup parmesan cheese, 1/4 cup shredded cheese blend, and 1/4 cup of fresh mozzarella. I also topped it with lots of ground black pepper and Italian seasoning and a drizzle of olive oil. </div>
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11. Cover with foil and bake for 25 minutes, remove the foil and bake for an additional 10 minutes. Remove from the oven and let cool for 20 minutes before serving.</div>
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Enjoy :) </div>
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<br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-56199826004945944292019-03-21T09:35:00.001-07:002019-03-21T09:35:35.366-07:00Molokhia - Syrian style w/ Chicken <div style="text-align: center;">
<b><span style="color: red; font-size: large;">Syrian Style Molokhia w/ Chicken Breast, Topped w/ Pickled Onion</span></b></div>
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<b><span style="color: red;">Molokhia is a traditional </span></b>Arabic dish that is made throughout the Middle East. Each country has its own spin on it but the main differences I have seen are some countries blend or chop the leaves up finely and make it into more of a soup, while others will keep the leaves whole and make it more like a stew. I made this version Syrian style since that is the way I grew up eating it, so the leaves are left whole and you top it with lots of fresh lemon juice and quick pickled onion. It is served over white rice and is one of those dishes that hits home and is ultra comforting. </div>
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Molokhia is also extremely nutritious it has anti-inflammatory and antioxidant components, high in vitamin K, Vitamin C, and Vitamin A (beta-carotene antioxidant). It is served up in a stew with chicken breast, whole garlic cloves, and fresh cilantro and is served over rice, making it a balanced nutritious meal with lean protein, vegetables, and carbohydrates. </div>
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<b><span style="color: #274e13;">Ingredients: </span></b></div>
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<span style="color: black;">1 bag of frozen Molokhia leaves (Jews Mallow) </span></div>
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<span style="color: black;">2 Chicken Breasts</span></div>
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<span style="color: black;">Seasoning for Chicken: Granulated Garlic, Lemon Pepper, Black Pepper, Salt, Paprika. </span></div>
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<span style="color: black;">1 head of garlic peeled with cloves kept intact </span></div>
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<span style="color: black;">1/2 white onion </span></div>
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<span style="color: black;">1/2 cup red wine vinegar </span></div>
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2 Tablespoons <span style="color: black;">Grapeseed Oil </span></div>
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1 1/2- 2 Cups <span style="color: black;">Chicken Broth </span></div>
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<span style="color: black;">1/2 cup Fresh Chopped Cilantro</span></div>
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<span style="color: black;">Red Chili Flakes to taste </span></div>
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<span style="color: black;">Lemon Juice to taste </span></div>
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<span style="color: red;">How To Make Easy Quick Pickled Onion: </span><br />
<span style="color: black;">Place finely chopped white onion in a bowl with 1/2 cup red wine vinegar and 1/2 teaspoon of salt. Cover with plastic wrap and place in a cool area until ready to serve (try to marinate it for at least 1 hour). </span><br />
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<span style="color: red;"><b>How To Make It: </b></span></div>
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<span style="color: black;">1. In a medium sized pot add 2 Tablespoons grapeseed oil and all of the seasoning for chicken (approximately 2 teaspoon each seasoning) </span></div>
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<span style="color: black;">2. Coat the chicken breasts in the seasoning and cook on medium to high heat to get a nice color on the chicken. </span></div>
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<span style="color: black;">3. Remove chicken from pot and place on a cutting board to the side once it is cooked (approximately 10 minutes) </span><br />
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<span style="color: black;">4. Save the remaining oil from the chicken and cook the garlic cloves and add one bag of Molokhia leaves to the pot and cook on medium heat. </span></div>
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<span style="color: black;">5. Add 1 and 1/2 cup of chicken broth, 1/2 cup water, and juice of half of a lemon to the pot. Add one teaspoon of salt and black pepper and simmer on low to medium heat. Slice the chicken into about 1/2 inch pieces and place back into the pot to stew for about 40 minutes checking on it regularly you may need to add more chicken broth or water if it starts to dry out. </span><br />
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<span style="color: black;">6. The final product should be a tender leaf that is a viscous or slippery-like texture (I mean that in the most appetizing way possible). Remove from heat and add 1/2 cup of chopped cilantro and stir in. </span></div>
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<span style="color: black;">7. Plate the dish with 1/2 cup white rice, a couple ladles of molokhia stew, a couple teaspoons of the pickled onion, a sprinkle of red chili flakes for a kick, and fresh lemon juice on top. </span></div>
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enjoy :]</div>
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<br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-57475691876939987822019-02-12T13:25:00.002-08:002019-02-12T13:25:45.430-08:00Spicy Shrimp & Sauteed Green Beans Salad<div style="text-align: center;">
<b><span style="color: red; font-size: large;">Spicy Shrimp with Sautéed Green Beans and a Mixed Greens Salad </span></b></div>
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<b><span style="color: red; font-size: large;">Healthy and hearty shrimp salad! </span><span style="color: black;">This recipe came out light, but very satisfying, especially for a salad. The shrimp are super seasoned with cayenne pepper and ground paprika for a little kick and the green beans came out crunchy and packed with flavor. I love to pair seafood with lots of citrus, so I used lemon juice in the preparation of the shrimp along with in the dressing. </span></b></div>
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<b><span style="color: red; font-size: large;">Nutrition (for one portion): </span></b></div>
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<b><span style="color: black;">300 calories </span></b></div>
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<b><span style="color: black;">16g fat</span></b></div>
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<b><span style="color: black;">2g saturated fat </span></b></div>
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<b><span style="color: black;">800mg sodium</span></b></div>
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<b><span style="color: black;">22g carbohydrate</span></b></div>
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<b><span style="color: black;">7g fiber</span></b></div>
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<b><span style="color: black;">8g sugar</span></b></div>
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<b><span style="color: black;">21 g protein</span></b></div>
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<b><span style="color: black;">170% vitamin A</span></b></div>
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<b><span style="color: black;">140% vitamin C</span></b></div>
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<b><span style="color: black;">15% Iron</span></b></div>
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<b><span style="color: black;">20% Calcium</span></b></div>
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<b><span style="color: red; font-size: large;">Ingredients (for two portions): </span></b></div>
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<b><span style="color: black;">12 deveined and peeled shrimp</span></b></div>
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<b><span style="color: black;">1 cup fresh green beans</span></b></div>
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<b><span style="color: black;">1 Tablespoon grapeseed oil</span></b></div>
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<b><span style="color: black;">1 teaspoon smoked paprika</span></b></div>
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<b><span style="color: black;">1 teaspoon cayenne pepper</span></b></div>
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<b><span style="color: black;">1 teaspoon black pepper</span></b></div>
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<b><span style="color: black;">1 teaspoon salt</span></b></div>
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<b><span style="color: black;">2 cloves of chopped garlic</span></b></div>
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<b><span style="color: black;">1 lemon (juice and zest)</span></b></div>
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<b><span style="color: black;">3 cups arugula, kale, spinach mix</span></b></div>
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<b><span style="color: black;">1 chopped tomato</span></b></div>
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<b>1/4 cup chicken broth</b></div>
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<b>2 Tablespoons olive oil</b></div>
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<b><span style="color: red; font-size: large;">How To Make It: </span></b></div>
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<b><span style="color: black;">1. In a skillet heat up the grapeseed oil and add the fresh green beans, cook for 5 minutes, then add the shrimp, chopped garlic, lemon zest, and the paprika, cayenne, salt, and pepper. </span></b></div>
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<b><span style="color: black;">2. Cook the shrimp for 4 minutes flipping once halfway through cooking. Next, Add 1/4 c chicken broth and juice of half of a lemon to deglaze the pan. Take the pan off of the heat and set aside. </span></b></div>
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<b><span style="color: black;">3. In a bowl/plate add the mixed greens, tomatoes, and carefully add the shrimp and green beans. </span></b></div>
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<b><span style="color: black;">4. Dressing: Combine juice of the other half of lemon and olive oil and black pepper. Whisk together and add to the salad. </span></b></div>
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<b><span style="color: black;">Enjoy :) </span></b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-6653022552308941112019-02-12T11:37:00.003-08:002019-02-12T11:37:47.066-08:00Salmon w/ Broccoli & Artichoke Heart Lemon Wine Sauce<div style="text-align: center;">
<b><span style="color: red; font-size: large;">Oven Baked Salmon with Crispy Broccoli and an Artichoke Hearts, Lemon, White Wine Sauce </span></b></div>
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Quick and easy healthy dinner recipe! Made this for myself the other night when I was craving something healthy, satisfying, and tasty :) The sauce is super tangy from the lemon with a little sweetness from the white wine. The Artichoke hearts add a great bad-a-bing of flavor and elevate the overall dish. Hope you guys enjoy :D </div>
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<span style="color: red; font-size: large;"><b>Nutrition: </b></span></div>
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550 calories </div>
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30g Fat </div>
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5g Saturated Fat</div>
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320mg Sodium</div>
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22g Carbohydrate</div>
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4g Fiber</div>
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6g Sugar</div>
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37g Protein </div>
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80% Vitamin A </div>
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70% Vitamin C</div>
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10% Calcium </div>
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20% Iron </div>
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<b><span style="color: red; font-size: large;">Ingredients: </span></b></div>
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1 portion of salmon (6 oz) </div>
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1 cup broccoli </div>
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1/4 cup marinated artichoke hearts</div>
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1 green onion (chopped) </div>
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1 garlic clove (chopped)</div>
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1/4 cup white wine </div>
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1 lemon (zest and juice)</div>
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Salt & pepper, paprika, oregano </div>
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1 Tablespoon grapeseed oil </div>
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<span style="color: red; font-size: large;"><b>How to Make It: </b></span></div>
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<span style="color: red;">1. Preheat Oven to 350 Degrees</span></div>
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<span style="color: red;">2. In an oven safe baking sheet/tray add salmon portion and broccoli, add 1/2 tablespoon oil along with salt, pepper, paprika, and oregano on the salmon. </span></div>
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<span style="color: red;">3. Bake salmon for 15-20 minutes just until salmon is cooked and has a slight pink center, do not overcook! (dry salmon is a no no). </span></div>
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<span style="color: red;">4. While salmon is in the oven, make the yummy sauce! In a small pan add 1/2 tablespoon oil, artichoke hearts, garlic, green onion, 1 teaspoon lemon zest, and cook for 3 minutes on medium heat, next deglaze the pan with 1/4 cup of white wine and juice of 1 lemon (I like everything extra lemony so adjust to your liking!)</span></div>
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<span style="color: red;">5. Plate the salmon and veggies and add the sauce over the whole thing! Enjoy :) </span></div>
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<span style="color: red;"></span><b></b><b></b><br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-52742731757259194182018-10-29T11:23:00.005-07:002018-10-29T11:23:53.059-07:00<div style="margin-left: 1em; margin-right: 1em;">
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<span style="color: red; font-size: large;"><b>Chicken Meal Prep Lunches </b></span></div>
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<span style="color: red; font-size: large;"><b>Lemon Caper Chicken with Potatoes & Cajun Spiced Chicken Salad with a Lemon Tahini Dressing</b></span></div>
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This week I switched it up and did two different chicken dishes for my lunches this week.<br />
The first one is made with chicken breast, braised in a white wine, lemon, caper, and butter sauce and served with sauteed sweet and regular potatoes.<br />
The second one is Cajun spiced chicken breast served with spring mix salad, fresh avocado, red bell pepper, and jalapeno and served with a side of lemon tahini dressing.<br />
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Total cook time to prepare 4 servings of the different lunches is about 45 minutes. </div>
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<span style="color: red; font-size: large;"><b>Nutrition: </b></span></div>
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<i>4 oz chicken breast, salad, with dressing </i></div>
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<b>370 calories </b></div>
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<b>22 g Fat </b></div>
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<b>6 g Polyunsaturated Fat </b></div>
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<b>11 g Monounsaturated Fat</b></div>
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<b>4 g Saturated Fat </b></div>
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<b>9 g Carbohydrate</b></div>
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<b>5 g Dietary Fiber </b></div>
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<b>37 g Protein </b><br />
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<i>4 oz chicken breast, potatoes, with sauce</i><br />
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<b>320 calories </b></div>
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<b>7 g Fat </b></div>
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<b>20 g Carbohydrate</b></div>
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<b>2.5 g Dietary Fiber </b></div>
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<b>37 g Protein </b><br />
<b>100% DV Vitamin A</b></div>
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Chicken breast is a great lean protein to include in your diet, providing excellent source of high quality protein and easy to flavor for you favorite meals ! </div>
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<b><span style="color: red;">Ingredients: </span></b><br />
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<i>CHICKEN SALAD: (2 servings)</i><br />
8 oz Chicken Breast<br />
2 cup Spring Mix<br />
1 Red Bell Pepper<br />
1 Jalapeno<br />
1/2 Avocado<br />
1 Tablespoon grape seed oil<br />
Seasoning for chicken: Salt, Pepper, Paprika, Cayenne Pepper<br />
Dressing: 1 Tablespoon Olive Oil, 1 Tablespoon Tahini Paste, 1/2 Lemon, 1 teaspoon Greek Yogurt, 1 garlic clove, Salt, Pepper, Cumin<br />
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<i>CHICKEN w/ POTATOES: (2 Servings)</i><br />
8 oz Chicken Breast<br />
1 c Chopped Potatoes<br />
1/2 c Chopped Sweet Potatoes<br />
1/4 c White Wine<br />
1 teaspoon Capers<br />
1 teaspoon Salted Butter<br />
1/2 Lemon<br />
Seasoning for chicken: Salt, Pepper, Oregano, Basil, Red Pepper Flakes<br />
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<span style="color: red;"><b>How To Make It: </b></span><br />
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1.In a skillet add 1 Tablespoon of grape seed oil.<br />
2. Add 8 oz of chicken breast and season with salt, pepper, paprika, and cayenne pepper and cook for about 12 minutes or until fully cooked (no pink inside).<br />
3. Assemble 2 servings of Spring Mix in container and add avocado, bell pepper, and jalapeno.<br />
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4. In a food processor add 1 garlic clove, 1 tablespoon tahini paste, 1 teaspoon greek yogurt, juice of 1/2 a lemon, cumin, salt, pepper, and 1 tablespoon olive oil. Blend together and place 2 servings in bags to-go.<br />
5. Add cooked chicken on top and store in fridge for up to 1 week.<br />
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1. In a skillet add 1 teaspoon of salted butter to a skillet. Add 8 oz chicken breast and season with salt, pepper, oregano, basil, and red pepper flakes.<br />
2. After about 10 minutes of the chicken cooking, add wine, capers, and lemon juice. Simmer for about 8 minutes.<br />
3. In same skillet add chopped potatoes and same seasoning as used in chicken and cook until potatoes are tender. </div>
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Place in containers and store in fridge for up to 1 week. </div>
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Enjoyyy :) </div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-50078250316522814762018-09-27T13:17:00.001-07:002018-09-27T13:39:40.918-07:00Easy Salmon and Veggies Meal Prep <div class="separator" style="clear: both; text-align: center;">
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<span style="color: red; font-size: large;"><b>Easy Sheet Pan Meal Prep! </b></span></div>
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<span style="color: red; font-size: large;"><b>With Oven Baked Salmon, Potatoes, and Green Beans. </b></span></div>
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This is my go-to meal prep, it is the easiest one to prepare while still packed with flavor, and very balanced! I meal prep every Sunday for 4 lunches that I bring to work (the coworkers and I always eat out on Fridays for lunch cuz you gotta treat yo self ;)). But for the other four days I always bring my lunch, and it is so easy to make them all on Sunday and have them ready to go in the fridge! </div>
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Meal prepping is essential for everyone with busy work schedules that still want to eat healthy meals on a budget! I go to the gym everyday after work and what I eat for lunch is a huge impact on how my workout will turn out that day. I try to keep my lunches balanced with a significant amount of protein, fat, and carbohydrates, so I have enough energy for a great workout later that day! </div>
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Also, for this particular meal I baked everything on one sheet pan so the clean up was a breeze! </div>
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<span style="color: red; font-size: large;"><b>Nutrition: </b></span></div>
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with 3 oz of salmon per serving, 1/2 cup green beans, 1/2 cup potatoes and with the seasoning and garnish the nutrition facts are as follows: </div>
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<b>400 Calories </b></div>
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<b>22 g Fat </b></div>
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<b>6 g Polyunsaturated Fat </b></div>
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<b>11 g Monounsaturated Fat</b></div>
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<b>4 g Saturated Fat </b></div>
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<b>23 g Carbohydrate</b></div>
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<b>4 g Dietary Fiber </b></div>
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<b>27 g Protein </b></div>
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<b>50% DV Vitamin C </b></div>
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<b>35% DV Vitamin A </b></div>
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Salmon and olive oil are excellent sources of essential fatty acids like Omega 3 which works as a great anti-inflammatory to improve heart health ! These foods are also excellent sources of monounsaturated and polyunsaturated fats which are our "good fats". The potatoes and green beans are a great source of fiber which can also improve your heart health and digestive health as well! </div>
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<b><span style="color: red;">Ingredients: </span></b></div>
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12 oz salmon filet </div>
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2 cups baby potatoes (sliced in half) </div>
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2 cups fresh green beans </div>
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2 tablespoons olive oil </div>
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salt & pepper </div>
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dried basil & oregano </div>
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red chili flakes </div>
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1 lemon (cut into 4 wedges) </div>
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1/2 cup of fresh cilantro leaves </div>
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<span style="color: red;"><b>How To Make It: </b></span></div>
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1.Preheat oven to 375 degrees and line a sheet pan with wax paper, parchment paper, or foil.</div>
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2. Place the full filet of salmon on the sheet (skin down). </div>
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3. Place the sliced baby potatoes and green beans on the sheet pan as well</div>
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4. Season with the olive oil, herbs and spices </div>
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5. Bake for 30-45 minutes (until salmon and veggies are fully cooked) </div>
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TIP: also take into consideration you are likely to be reheating this meal in a microwave or what have you, this will also cook the meal so to prevent your salmon from becoming dry do not over cook, if anything under cooking at this step is recommended. </div>
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6. Remove from over and portion the salmon and veggies into four containers (i prefer glass), then finish with a wedge of lemon (which you squeeze on after you reheat it) and a couple sprigs of cilantro. </div>
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Enjoyyy :) </div>
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<br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-55934945956238227342018-05-28T14:48:00.001-07:002018-05-28T14:49:26.432-07:00Dark Chocolate Almond Energy Balls <br />
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These energy balls were inspired by the month of Ramadan. During this month Muslims are supposed to fast from before the sun rises until it sets. Most people will wake up before the sun comes up and have something to eat at whats called "suhoor". Hopefully what you choose to eat at this time will help sustain you for as long as possible. Thus this recipe came about! These are very nutrient dense and a great balance of fiber, lean protein, and healthy fats. The insoluble fiber will help to keep you feel full, the healthy fats will help you during the ketosis (fat burning) state you will be in during the fast and the protein will help to prevent losing muscle mass. You can make these ahead of time and keep them in the refrigerator for up to one week! </div>
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<span style="color: red;"><b>Nutrition</b></span></div>
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The base of these energy balls comes from whole rolled oats, a great whole grain that is naturally gluten free and provides great fiber, vitamin B complex, and can help to lower cholesterol levels. </div>
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The almond butter, chopped walnuts, and chia seeds are a great source of healthy fats providing polyunsaturated and monounsaturated fatty acids along with omega 3 essential fatty acids. </div>
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Vegan protein powder will provide a great source of lean protein and 2 servings of fruits/veggies. </div>
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The unsweetened cocoa powder and cinnamon will provide great antioxidants. </div>
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The unsweetened almond milk will provide vitamin D and Calcium. </div>
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<b><span style="color: red;">Ingredients</span></b></div>
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1 1/2 c Whole Rolled Oats (I use Bob's Red Mill Extra Thick Rolled Oats)</div>
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1/2 c vegan protein powder ( I used Amazing Grass Protein Superfood Original Flavor) </div>
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1 Tablespoon Chia Seeds </div>
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1/2 c Nut Butter (I use Trader Joe's creamy unsalted almond butter)</div>
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3 Tablespoons Honey (I used Wild Raw Wildflower Honey)</div>
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2 Tablespoons unsweetened cocoa powder</div>
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1/2 teaspoon Ground Cinnamon</div>
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1 teaspoon pure vanilla extract</div>
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1/3 c semi sweet chocolate chips </div>
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4 Tablespoons Unsweetened Almond Milk</div>
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<span style="color: red;"><b>How To Make It</b></span></div>
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<span style="color: red;"><b>1. Combine the Oats, Protein Powder, Cocoa Powder, Cinnamon, and Chia Seeds </b></span></div>
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<span style="color: red;"><b>2. Add the Nut Butter, Honey, Vanilla, and Chocolate chips ( I ended up doing this next step in the food processor it combined it much better) </b></span></div>
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<span style="color: red;"><b>3. Add one tablespoon at a time of the almond milk and mix until it becomes lumpy and able to form balls without cracking or falling apart. </b></span></div>
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<span style="color: red;"><b>5. Form the balls and Optional: roll them in chopped walnuts or almonds.</b></span></div>
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<b style="color: red;">6. Once done refrigerate for at least 30 minutes and enjoy for up to one week. </b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-92068985968534819452018-04-24T19:39:00.003-07:002018-04-24T19:39:41.925-07:00Mediterranean Baked Eggplant <div style="text-align: center;">
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Mediterranean baked eggplant in a spicy tomato sauce and topped with arabic 7 spice quinoa, tomato slices, toasted pine nuts, and fresh mint! This recipe stems from a popular Syrian baked eggplant dish typically made with ground beef, I wanted to try making this dish vegetarian and I used quinoa in place of the ground beef. The flavors all came together so nicely and afterwards I topped the eggplant with a nice dollop of garlic greek yogurt, which is a must!! The finished product came out super packed with flavor and was light but still very filling! This dish can be vegan if you are just don't add the yogurt sauce and instead you can add tahini paste and garlic or just more olive oil! </div>
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<span style="color: red;">Nutrition: </span></div>
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By adding the quinoa this dish is packed with plant based protein, fiber, B vitamins, and antioxidants. The eggplant is rich in phytochemicals, Beta Carotene, fiber, vitamin C, and vitamin B6. Tomato sauce is high in the powerful antioxidant Lycopene, vitamin C, and vitamin A. Pine nuts provide some plant based protein, poly and mono unsaturated fats (healthy fats), and vitamin E. The yogurt sauce with provide great probiotics and protein. Garlic throughout the dish provides powerful anti-inflammatory and antioxidant properties. Overall this dish is properly balanced with lean protein, complex carbohydrates, and healthy fats! </div>
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<span style="color: red;">Ingredients: </span></div>
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1 large eggplant sliced longwise </div>
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1 can tomato sauce </div>
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4 garlic cloves </div>
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1/2 c Quinoa </div>
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1 c veggie/chicken broth</div>
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1 c greek yogurt </div>
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fresh mint leaves </div>
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1 tomato sliced </div>
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1/4 cup toasted pine nuts </div>
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salt & pepper </div>
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1/2 teaspoon red chili flakes </div>
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2 teaspoons arabic 7 spice </div>
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2 tablespoons extra virgin olive oil </div>
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<span style="color: red;">How To Make It: </span></div>
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<span style="color: red;">1. Preheat oven to 400 degrees F </span></div>
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<span style="color: red;">2. Make the tomato sauce: pour 1 can of tomato sauce in a saucepan along with 1 crushed garlic clove, 1 teaspoon of arabic seven spice, 1/2 teaspoon red chili flakes, 1/2 teaspoon salt and 1/2 teaspoon black pepper. Bring the sauce to a simmer and then place in a long dish. </span></div>
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<span style="color: red;">3. Slice the eggplant longwise about 2 inches thick and place eggplant into the sauce. </span></div>
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<span style="color: red;">4. Drizzle olive oil on top of the eggplants and pour 1/2 cup of water over the whole dish. Place the tomato slices on top of the eggplant and then cover with foil. </span></div>
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<span style="color: red;">5. Bake the eggplant covered with foil for 30 minutes </span></div>
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<span style="color: red;">6. Make the quinoa: bring 1/2 cup of quinoa, veggie or chicken broth, 1/2 teaspoon salt, and 1 teaspoon arabic 7 spice to a boil then put on low and cook covered for 15 minutes. Let sit for 5 minutes. </span></div>
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<span style="color: red;">7. Carefully remove the eggplant from the oven and put the quinoa right on top of the eggplant to make it appear "stuffed". Top with toasted pine nuts and fresh mint leaves. (P.S. I removed the tomato sliced and then put them back on after)</span></div>
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<span style="color: red;">8. Make the yogurt sauce: combine 1 cup of greek yogurt (I prefer full fat), 1 crushed garlic clove, and 1/2 teaspoon salt. </span></div>
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<span style="color: red;">Put everything together and you're all set! </span></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-26395767649709364652018-03-27T10:01:00.002-07:002018-03-27T12:32:34.558-07:00Homemade Hummos <div class="separator" style="clear: both; text-align: center;">
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Hummos is a nutritious and flavorful middle eastern dip made from garbanzo beans (or chick peas), tahini (sesame seed paste), lemon juice, garlic, olive oil, and salt. Super simple and easy to make in a food processor! I am sure many of you love hummos and just purchase it pre made from the store. However, this recipe only takes 5-10 minutes and tastes better than any hummos you would purchase in the store. It is also free of any preservatives, and will be lower sodium than store bought. Hummos can be paired with fresh veggies like celery, carrots, radishes, cucumbers, broccoli, cauliflower, etc. enjoyed with crackers, pita bread, a dip for meats or on a sandwich, or the base of a dressing/sauce. </div>
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<span style="color: red;"><b>Nutrition</b></span></div>
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The garbanzo beans (chick peas) are an excellent plant based protein packed with fiber, monounsaturated and polyunsaturated fats, vitamin B6, and manganese. </div>
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Tahini or sesame seed paste is actually said to be one of nature's super foods, it is very nutrient dense packed with essential oils, plant based protein, calcium, and several other vitamins and minerals. </div>
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Garlic is both an antioxidant and anti-inflammatory agent working to detox the body of free radicals and reduce inflammation throughout the body! </div>
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Lemon juice is packed with antioxidants and vitamin C and helps to strengthen the body's immune system and fight free radicals (carcinogens) in the body. </div>
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Olive oil is packed with omega 3 fatty acids, poly and mono-unsaturated fats and helps to raise the good cholesterol (HDL). </div>
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<span style="color: red;"><b><i>Ingredients</i></b></span></div>
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1 large can (30 oz) of garbanzo beans drained (but save the liquid, see picture below!!) </div>
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1/2 cup of tahini paste </div>
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2 lemons </div>
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2 cloves of garlic </div>
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4 tablespoons of extra virgin olive oil </div>
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himalayan pink salt to taste (about 2 teaspoons)</div>
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paprika for garnish </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWbExQgfP1tbCimeC57Or7H9sc_fH73Jh9z7D7DYLp8cNxqmekefBlJF8jdOUfL4ugPlOTIqrRmEJpJNUfIoUvV2eYPc25p3gOH4qFnGjJ3yVt1OhatwxQozpxVQurLPXGNWePHG_6t9u2/s1600/IMG_6053.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWbExQgfP1tbCimeC57Or7H9sc_fH73Jh9z7D7DYLp8cNxqmekefBlJF8jdOUfL4ugPlOTIqrRmEJpJNUfIoUvV2eYPc25p3gOH4qFnGjJ3yVt1OhatwxQozpxVQurLPXGNWePHG_6t9u2/s320/IMG_6053.HEIC" width="320" /></a></div>
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<span style="color: red;"><b><i>How To Make It: </i></b></span></div>
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1. In a food processor place the tahini, lemon juice, and garlic cloves and mix until it forms a thick paste. </div>
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2. Add the drained garbanzo beans and begin mixing, then gradually add the olive oil one tablespoon at a time. </div>
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3. If you find the hummos is still too thick gradually add 1-2 tablespoons of the garbanzo bean broth to thin it out a little. </div>
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4. The final product should be thick and creamy with some lumps, if you would like a smoother hummos you can remove the shell layer from the garbanzo beans, personally I like the texture with the garbanzo beans whole. Salt to taste I added approximately 2 teaspoons, the salt is important for it brings out the flavor of the lemon juice and garlic! </div>
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5. Plate an garnish with paprika, sesame seeds, and olive oil! </div>
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Enjoy :) </div>
Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-59428633298570139432018-02-25T16:01:00.001-08:002018-02-25T16:10:50.735-08:00Muhammara (Roasted Red Pepper & Walnut Dip)<div class="separator" style="clear: both; text-align: center;">
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Muhammara is a flavorful Syrian dip typically eaten as a mezze with pita bread. Muhammara is heart healthy, vegan, and packed with lots of flavor! I have had many different versions of this dish but I will always like the way my grandma makes it the best. Some people prepare this much spicier which is also delicious if you like a nice kick! Muhammara is typically found in Aleppo, Syrian cuisine and in Turkish cuisine as well. I garnished it with some paprika and extra virgin olive oil and served it with some of my favorite crackers (Mary's Gone Crackers original), pita bread heated on a gas stove, kalamata olives, arugula, and walnuts.<br />
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<b style="color: red;">Nutrition: </b></div>
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The red peppers provide vitamin A, antioxidant Beta Carotene, fiber, vitamin C, potassium, and vitamin B-6.<br />The walnuts provide an excellent source of Omega 3 Fatty Acids (anti-inflammatory), polyunsaturated and monounsaturated fats (healthy fats).<br />Antioxidants from the pomegranate molasses and fresh garlic.<br />More vitamin C from the lemon<br />And more anti-inflammatory from the garlic, Aleppo pepper, and paprika. </div>
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<i><b><span style="color: red;">Ingredients: </span></b></i></div>
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3 Red Bell Peppers </div>
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1 cup Walnuts </div>
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1/4 cup Tablespoon fresh made bread crumbs </div>
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1 Tablepoon pomegranate molasses </div>
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1-2 cloves of garlic </div>
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1/4 cup fresh lemon juice </div>
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1/2 teaspoon lemon zest </div>
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1 teaspoon aleppo pepper </div>
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1 teaspoon paprika (smoked or regular) </div>
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1 teaspoon himalayan sea salt </div>
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<span style="color: red;"><i><b>How To Make It: </b></i></span></div>
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1. Half the peppers removing the seeds inside and place skin side up on a baking sheet. Low broil for about 15 minutes in the oven. Once roasted, let them cool for about 10 minutes before adding to processor. </div>
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2. In a food processor prepare bread crumbs using one slice of bread, I used a cracked wheat sourdough bread slice and toasted it a little before processing. </div>
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3. Remove bread crumbs from processor and set aside. Next, Add in walnuts, lemon juice, bread crumbs, pomegranate molasses, garlic, lemon zest, paprika, pepper, salt, and cooled roasted red peppers. </div>
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4. Blend together and slowly add the olive oil as it blends. If you notice the mixture is not to your desired texture you can add more breadcrumbs to thicken, or more olive oil to thin out. Also the dip will thicken a little more when put in the refrigerator after preparation.</div>
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Serve with your favorite bread, veggies, etc. and enjoy! </div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com1tag:blogger.com,1999:blog-1187870439690287450.post-43738654338110595152017-11-14T14:42:00.003-08:002017-11-14T14:46:57.151-08:00Open Faced Egg White Omelet <div class="separator" style="clear: both; text-align: center;">
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I was feeling a little bit artsy this morning and wanted to make something colorful and different! I basically used simple ordinary omelet ingredients but in a more creative way. I left the bell pepper as a whole slice, and put the whole egg white on top of a bed on spinach to give it almost like a flower appearance. This breakfast was super easy to make and would be perfect to serve to anyone that likes to eat with thier eyes first :D </div>
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<span style="color: orange;"><b>Nutrition: </b></span></div>
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Overall this breakfast is a great source of vegetables and lean protein while staying low in harmful fats and refined sugars! </div>
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Egg whites: good source of protein while staying away from cholesterol! Making it a heart healthy protein choice. </div>
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Yellow Bell Pepper: Great source of Vitamin C, Fiber, Beta Carotene, Vitamin A </div>
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Green Onions: Good source of antioxidants and great immune booster </div>
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Tomatoes: Antioxidant Lycopene rich, high in Vitamin A, Beta Carotene</div>
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Spinach: Good source of Vitamin K, Calcium, Fiber, Vitamin A, and Vitamin C </div>
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<b><span style="color: orange;">Ingredients: </span></b></div>
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1/3 c of liquid egg whites </div>
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1 green onion sliced </div>
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1 slice of yellow pepper</div>
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1 tomato </div>
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1/2 cup fresh spinach </div>
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Fresh cilantro </div>
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Salt and pepper to taste </div>
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Optional: shredded cheese, hot sauce </div>
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<b><span style="color: orange;">How To Make It: </span></b></div>
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<b><span style="color: orange;">1. Coat your pan with a light spray of olive oil and heat up your bell pepper and green onions </span></b></div>
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<b><span style="color: orange;">2. After about 2 minutes add in the egg whites, salt, pepper and Optional: Cheese </span></b><br />
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<b><span style="color: orange;">3. Plate on top of the fresh spinach and garnish with cilantro, and tomato wedges </span></b></div>
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<br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com1tag:blogger.com,1999:blog-1187870439690287450.post-84647031579901115152016-11-17T11:03:00.002-08:002016-11-17T11:03:29.150-08:00Coconut Milk-Mango-"Sticky"-Oatmeal <div class="separator" style="clear: both; text-align: center;">
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Did you know the most popular fruit in the world is the mango? Not surprising if you think about it,,, super sweet super smooth, refreshing, and nutritious why wouldn't it be! When I was traveling in Thailand several years ago I came across this delicious coconut sticky rice topped with fresh mango dessert and was SOLD. I craved so much when I got back, and thankfully living in Southern California it was pretty easy to find some killer Thai restaurants that could satisfy my craving. As I was eating this dessert I do what my mind loves to do and think of ways to make this healthier and wallllaaa! I swapped the rice for a more nutrient dense whole grain.. Oatmeal and used an unsweetened Coconut/Almond milk blend and topped it with flax seeds to add even more nutrients. I also did not add a pinch of added sugars, thankfully mangoes are packed with sweetness so I did not need to add any sweeteners. To ensure the oatmeal would have enough flavor I added some of the fresh mangoes into the oatmeal and milk as they were cooking so the mango flavor really comes through! P.S. when you see the How To Make It section you will see that there is no excuse to not try and make this, it is literally 3 easy steps!!<br />
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<b><span style="color: orange;">Nutrition:</span><span style="color: red;"> </span></b><br />
Well I am sure we all know oatmeal is good for us but here is why it is so good:<br />
-Whole Grain<br />
-High in fiber<br />
-Good source of Protein<br />
-Aids with digestion<br />
-Naturally low fat<br />
-Heart Healthy<br />
Moving on from the awesome oatmeal, the almond/coconut milk blend is a fabulous source of calcium and vitamin D which we all need for them strong bones that support us. And lastly, the beautiful mango, what a fruit that is, great source of in potassium (an electrolyte that counteracts sodium), vitamin C, vitamin A (antioxidant beta carotene), and high in dietary fiber as well!<br />
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<span style="color: orange;"><b>Ingredients: </b></span><br />
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<b>1 cup unsweetened Coconut/Almond milk blend, 1/2 mango, and 1/2 cup of Whole Rolled Oats (PLEASE NO QUICK OATS)</b></div>
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<span style="color: orange;"><b>How To Make It: </b></span><br />
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<b>1. Combine the 1 cup Coconut/Almond milk and 1/2 cup Whole Rolled Oats, along with a small portion of the fresh mango (cubed). </b></div>
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<b>2. Slice most of the mango super thin, and cube a small portion of the rest to surround the sliced beauty. </b></div>
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<b>3. After about 5 minutes or until the oats have absorbed most of the liquid place into a bowl and assemble as you wish! Also optional: top with flax seeds for added nutrition and texture </b></div>
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Enjoy :) </div>
<b><br /></b>Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-42968094086234111072016-10-10T22:45:00.002-07:002016-10-10T22:51:41.402-07:00Sprouted Flax Protein Pancakes w/ Cinnamon Honey Walnuts & Blueberries<div class="separator" style="clear: both; text-align: center;">
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It doesn't matter your age, demographic, or where you come from, chances are, you probably love pancakes. They are just one of those breakfast items that appeal to most people, sweet fluffy and delicious, who wouldn't love them! Well what if I told you that one of your favorite breakfast items could be one of the healthiest and heartiest breakfasts too? That's right, these pancakes are not only super tasty, but also extremely nutrient dense. They are made with an organic sprouted flour, that is a whole grain providing an excellent source of calcium and B vitamins. I made these for my family and they loved the texture of the pancake, but the selling point was the toasted walnut topping ! A must try! </div>
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<span style="color: red;"><b>Nutrition: </b></span></div>
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As mentioned before, the bulk of these pancakes are the sprouted flour which provides fiber, B vitamins, and protein. I also used flax seeds which are high in protein, omega 3 fatty acids, fiber, and antioxidant properties. Whey protein and Low fat milk provide both excellent sources of protein, calcium, and vitamin D. The walnuts provide protein, omega 3 fatty acids, and vitamin E. The blueberries provide great antioxidant properties and vitamins. The egg provides more protein along with biotin, and omega 3 fatty acids. So overall this provides a nutrient dense and balanced meal. Whole grains, good source of lean protein, and good healthy fats! </div>
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<span style="color: red;"><b>Ingredients: </b></span></div>
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1 cup of Sprouted Flour </div>
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1 Egg </div>
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1 Tablespoon Flax Seeds </div>
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2 Tablespoons Whey Protein Powder </div>
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3/4 Cup Low-fat Milk </div>
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1 teaspoon Baking Powder </div>
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1/4 teaspoon Salt </div>
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1/4 Cup of Fresh Blueberries </div>
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1/2 Cup Walnuts </div>
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1/2 teaspoon Cinnamon </div>
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1 Tablespoon Honey </div>
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1 Tablespoon Vegetable oil </div>
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<span style="color: red;"><b>How To Make It: </b></span></div>
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<b>1. Combine the flour, whey protein powder, salt, baking soda, flax seeds, egg in a bowl. </b></div>
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<b>2. Add the milk and whisk together until smooth. </b></div>
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<b>3. Using 1/2 Tablespoon of vegetable oil (or canola spray oil) on the bottom of a heated pan, add 1 ladle full of pancake mix and add a few blueberries. After about 3 minutes or until golden, flip the pancake and continue until the batch is done. </b></div>
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<b>4. In a separate pan, using 1/2 Tablespoon vegetable oil, warm up and slightly toast the walnuts for about 3 minutes, then add the cinnamon and honey to the pan and take off the heat. </b></div>
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<b>5. Lastly, serve your cakes with some fresh blueberries and a ton of the walnuts, believe me you'll want them all :) </b></div>
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<b>Enjoy! </b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-21847355991246774372016-10-04T11:41:00.001-07:002016-10-04T23:14:21.977-07:00Poached Egg w/ Spinach and Tomatoes<br />
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This eggtastic breakfast will leave feeling satisfied, light & healthy! I was inspired to make this when I bought these beautiful fresh organic eggs, and I really wanted to make something that would showcase the eggs so I thought what better way than to poach them. Poaching an egg is a great way to cook the egg while still keeping the yolk runny, aka tasty. There is a technique to it, but it is very easy to learn, I will share with you all of my tips for poaching an egg! I paired this perfectly poached egg with cooked spinach and scallions and fresh tomatoes, then I topped it with fresh black pepper and that is all! Simple and delicious :) </div>
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<b>Tips on poaching an egg: </b></div>
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<b>1. Use fresh eggs </b></div>
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<b><b>2. Add white vinegar to the simmering water, NO salt</b></b></div>
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<b>3. Your water should be simmering not boiling </b></div>
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<b>4. Create a whirlpool in the pot so that the white wraps around the yolk </b></div>
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<b>5. First crack the egg in a measuring cup, and gently add the egg white first and the yolk last when poaching. </b></div>
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<b>6. Cook for about 3 minutes </b></div>
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<span style="color: blue;"><b>Nutrition: </b></span></div>
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Eggs are a great source of protein, I like to switch it up using just the egg whites sometimes and other times using the full egg. The yolk does have some cholesterol, but it also has biotin, more protein, and fats so it is smart to keep a balance! Spinach has vitamin K, iron, and calcium, and the tomatoes have the phytochemical Lycopene that helps to protect your body from harmful pathogens and so on. You can pair this dish with a side of whole grain bread, or a serving of fruit for a balanced meal! </div>
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<span style="color: blue;"><b>Ingredients: </b></span></div>
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<b>- Fresh Eggs </b></div>
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<b>- 1 cup of fresh spinach </b></div>
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<b>-1/2 a tomato</b></div>
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<b>-2 scallions/green onions</b></div>
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<b>-Olive oil or canola oil spray </b></div>
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<b>-1 tablespoon white vinegar </b></div>
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<b>-Black Pepper </b></div>
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<span style="color: blue;"><b>How To Make It: </b></span></div>
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<span style="color: blue;"><b>1. Wash the green onions, tomato, and spinach if it hasn't already been rinsed. </b></span></div>
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<span style="color: blue;"><b>2. Spray your non stick spray (I used olive oil) on the bottom of the pan and add the scallions. </b></span></div>
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<span style="color: blue;"><b>3. Add the spinach and let that cook for 2 minutes. </b></span></div>
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<span style="color: blue;"><b>4. Fill a saucepan up about 2/3 of the wa</b></span><b style="color: blue;">y with water, add the vinegar and bring to a gentle boil. </b></div>
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<span style="color: blue;"><b>5. Once your water starts to boil turn it down a little bit and begin to stir with a spoon creating a whirlpool in the center. </b></span></div>
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<span style="color: blue;"><b>6. Crack your egg into a cup that is easy to pour out of. </b></span></div>
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<span style="color: blue;"><b>7. Gently add the egg into the center of the whirlpool, adding the white part first and the yolk last </b></span></div>
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<span style="color: blue;"><b>8. You should see the white wrapping itself around the yolk. </b></span></div>
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<span style="color: blue;"><b>9. Cook the egg for about 3 minutes and remove with a slotted spoon and place it on a paper towel to remove the poaching water/vinegar. </b></span></div>
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<span style="color: blue;"><b>10. Chop up the tomato and add on top of the warm spinach mixture. </b></span></div>
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<span style="color: blue;"><b>11. Finally, add the egg and a lot of black pepper on top and enjoy! </b></span></div>
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<br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-21385288726681344532016-09-18T12:06:00.001-07:002016-09-18T12:06:22.152-07:00Cilantro Hummus Veggie Wrap w/ Lemon Pepper Snow Peas <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFsBTcFvnABLxt1pdgpw3_P1SjPakpq6iZbOFZWfdm_XUsIxPtMIPWPGKfTFjSmMiT44tNYsXA-hQ51SC8XxJ4plNTvNG8MR7luv6XNASEX-FV751RwXyB75v6623R2mhTlRviM7_ET_PD/s1600/unnamed-14.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFsBTcFvnABLxt1pdgpw3_P1SjPakpq6iZbOFZWfdm_XUsIxPtMIPWPGKfTFjSmMiT44tNYsXA-hQ51SC8XxJ4plNTvNG8MR7luv6XNASEX-FV751RwXyB75v6623R2mhTlRviM7_ET_PD/s400/unnamed-14.jpg" width="377" /></a></div>
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All my veggie lovers out there are about to be too excited for this cilantro hummus, beet, avocado, feta wrap! I used a cilantro jalapeño hummus from Trader Joe's that is out of this world filled with flavor and a little kick from the jalapeño. I then paired that with some steamed and peeled beets (Trader Joe's), fresh spinach, feta cheese, avocado slices, fresh parsley, and lemon/lemon zest. Then, I wanted to pair this deliciously nutritious veggie wrap with something crunchy and healthy, and chips are just so out dated, so I went with some fresh snow peas and added some lemon juice and lots of black pepper to give them a lil kick. Needless to say I am super excited about this lovely creation because it makes for the perfect on the go lunch, just wrap it up in foil and keep in a cool place and you are good to go ! Hope you all enjoy as much as I did :) </div>
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<span style="color: #cc0000;"><b>Nutrition: </b></span></div>
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Let's start with the whats keeping this all together, the whole wheat wrap, with 4 grams of fiber and only 160 calories this makes for the perfect vehicle to hold our veggies in. Next, the flavorful cilantro jalapeño hummus at 80 calories, 2 grams fiber, and 2 grams of protein makes for the perfect plant based protein element for our wrap. The beets add fiber, iron, protein, potassium, and only 30 calories. The feta cheese is non fat and adds calcium and vitamin D. The spinach adds vitamin K, potassium, fiber. The avocado adds Omega 3 fatty acids, vitamin E, and potassium. The parsley adds vitamin C, vitamin K, folate, and vitamin A. The lemon juice adds vitamin C (antioxidant). And the olive oil adds more omega 3 fatty acids (which is super important since we are consuming many fat soluble vitamins: ADEK). Lastly the snow peas are excellent source of protein and fiber giving us a balanced meal ! </div>
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<span style="color: #cc0000;"><b>Ingredients: </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIPHoM8ZkQn6V44IclAdmjBBipUSny1wHO84z2znjSXm_hvqYXMVm1p7MA8Y6HDSE_wZyqttAWILzA1cpi9GrbOaDGYJxCUzdYJjO9GW8h9j9lbks9XHzZGJ8GIzxuo2JQLpyX0tsUmfui/s1600/unnamed-1.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIPHoM8ZkQn6V44IclAdmjBBipUSny1wHO84z2znjSXm_hvqYXMVm1p7MA8Y6HDSE_wZyqttAWILzA1cpi9GrbOaDGYJxCUzdYJjO9GW8h9j9lbks9XHzZGJ8GIzxuo2JQLpyX0tsUmfui/s320/unnamed-1.jpg" width="320" /></a></b></span></div>
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1 whole wheat wrap</div>
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2 tablespoons of cilantro jalapeño hummus </div>
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1 tablespoon feta cheese </div>
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1/4 cup of fresh baby spinach </div>
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1/2 avocado or 1 small one</div>
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1/8 cup of fresh parsley</div>
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1 lemon (1 teaspoon juice and zest) </div>
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black pepper </div>
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fresh snow peas </div>
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1 teaspoon olive oil </div>
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<span style="color: #cc0000;"><b>How To Make It: </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkUBifFV_ga-qz3JaFLzdgJjC2IsD929YwmCeajgGWoYHsyJ9YaIVnwxmfi8uy2XEfBpJhGztJ7FRWW3H3SMpy9pfBv5aLxm7-70H5CbXz4mlvg3DRf_fHCXT42naMkk0F4PgtlBBY8q0H/s1600/unnamed-2.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkUBifFV_ga-qz3JaFLzdgJjC2IsD929YwmCeajgGWoYHsyJ9YaIVnwxmfi8uy2XEfBpJhGztJ7FRWW3H3SMpy9pfBv5aLxm7-70H5CbXz4mlvg3DRf_fHCXT42naMkk0F4PgtlBBY8q0H/s400/unnamed-2.jpg" width="400" /></a></b></span></div>
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<span style="color: #cc0000;"><b>1. Chop up your veggies! Chop the parsley, half and slice the beets, and slice the avocado. </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw2wiuyykefSVZteWpU7hkoaTIPhJmVimaQeyeoHyMGesYLugO70HH33OIcp68iGNBM8FzeSesyeDDieXN_lAp38FUi7Pu4sJEJ8VhQdCHMizCktntAu2kkrjBXt8w0vEP3IKRpSFdabr5/s1600/unnamed-3.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw2wiuyykefSVZteWpU7hkoaTIPhJmVimaQeyeoHyMGesYLugO70HH33OIcp68iGNBM8FzeSesyeDDieXN_lAp38FUi7Pu4sJEJ8VhQdCHMizCktntAu2kkrjBXt8w0vEP3IKRpSFdabr5/s320/unnamed-3.jpg" width="240" /></a></b></span></div>
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<span style="color: #cc0000;"><b>2. Heat up your wrap as you wish </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzi9BuEl6rgdCDa7m11oyeaVVM7pRwMTvmyIjhtORhtWjs6LvPvjL_fNxPk7m3TOKWvpje5q2MynLu6xZuCULftLpn-Ys8SValOeFLy48Js3CmICPfFq7_PMe-0-N_M2ZgZVaeFrD0CG97/s1600/unnamed-4.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzi9BuEl6rgdCDa7m11oyeaVVM7pRwMTvmyIjhtORhtWjs6LvPvjL_fNxPk7m3TOKWvpje5q2MynLu6xZuCULftLpn-Ys8SValOeFLy48Js3CmICPfFq7_PMe-0-N_M2ZgZVaeFrD0CG97/s320/unnamed-4.jpg" width="240" /></a></b></span></div>
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<span style="color: #cc0000;"><b>3. Ready to assemble! Start with the 2 tablespoons of hummus and spread evenly. </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiavmaJWV7cWdMtPsbO2pWN7IdXO6mM6bSDeyPrhkwBWkc-ejkX1caHwhoDk22FX_Uz_Azg1sHIJ5xhFn8eLpBKNWflCNDyDcNN_nwOC7e9ayUy73boeSn1IQEvIOAmW5ZPV3SI1wr9foJR/s1600/unnamed-5.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiavmaJWV7cWdMtPsbO2pWN7IdXO6mM6bSDeyPrhkwBWkc-ejkX1caHwhoDk22FX_Uz_Azg1sHIJ5xhFn8eLpBKNWflCNDyDcNN_nwOC7e9ayUy73boeSn1IQEvIOAmW5ZPV3SI1wr9foJR/s320/unnamed-5.jpg" width="240" /></a></b></span></div>
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<span style="color: #cc0000;"><b>4. Add the beets </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCWr7UEdJxwjNHdgJLnENP-TMumg2M1-UsCOCkZaEqtXoRkzcxdNvcZiIKDKvfBLLYuyn7bbas8_HPLMSwC_bRsc4fxkv-R8tVuB22CEOb07xl_ILTLrnMl0QOO5YX2a_w8Cg-R-VTDlZW/s1600/unnamed-8.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCWr7UEdJxwjNHdgJLnENP-TMumg2M1-UsCOCkZaEqtXoRkzcxdNvcZiIKDKvfBLLYuyn7bbas8_HPLMSwC_bRsc4fxkv-R8tVuB22CEOb07xl_ILTLrnMl0QOO5YX2a_w8Cg-R-VTDlZW/s320/unnamed-8.jpg" width="240" /></a></b></span></div>
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<span style="color: #cc0000;"><b>5. Add the avocado, spinach, and parsley. </b></span></div>
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<span style="color: #cc0000;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJJhZNzAHFDc2uSZ0mlN_ttIt0OFvp9QfvACDV-w56xlGEWyirZlmBLhnybQ8XAejrL-M8LxECmlAmErn9UBoflq0HbC7xBueV1X1o3s1n-2P2747enkiULBqfVMHupw9mAXq6jS16FMlW/s1600/unnamed-10.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJJhZNzAHFDc2uSZ0mlN_ttIt0OFvp9QfvACDV-w56xlGEWyirZlmBLhnybQ8XAejrL-M8LxECmlAmErn9UBoflq0HbC7xBueV1X1o3s1n-2P2747enkiULBqfVMHupw9mAXq6jS16FMlW/s320/unnamed-10.jpg" width="240" /></a></b></span></div>
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<span style="color: #cc0000;"><b>6. Lastly, add the cheese, black pepper, lemon zest, lemon juice, and olive oil drizzle. </b></span></div>
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<span style="color: #cc0000;"><b>7. Finally, wrap it up and serve with a generous serving of snow peas mixed with lots of black pepper and the remaining lemon juice </b></span></div>
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<span style="color: #cc0000;"><b>Enjoy, my healthy readers :)</b></span></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com2tag:blogger.com,1999:blog-1187870439690287450.post-23604146265029202232016-08-01T18:30:00.002-07:002016-08-01T18:30:53.379-07:00Dijon Citrus Salmon w/ Crispy Brussels Sprouts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgUbyePuV6vaEixiUKGxypE9SRDcth64trMFLPeLfpvPGGytwt_V76PZ2cqyhrDCNn8WOhc19Bik3hGSYPUXgcdRBuVBigDt6lO_-puy5FpqdOyv-rZqVP-b1S0ZXka0ebhr8Vw8TyYIDQ/s1600/46c168a2-c4c4-47ae-b9df-14f816130c0d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgUbyePuV6vaEixiUKGxypE9SRDcth64trMFLPeLfpvPGGytwt_V76PZ2cqyhrDCNn8WOhc19Bik3hGSYPUXgcdRBuVBigDt6lO_-puy5FpqdOyv-rZqVP-b1S0ZXka0ebhr8Vw8TyYIDQ/s400/46c168a2-c4c4-47ae-b9df-14f816130c0d.jpg" width="300" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Super excited about this salmon recipe! Dijon anything is ridiculously tasty, and when paired with salmon, garlic, onion, chives (3 great aromatics), and cayenne pepper, it made an awesome flavor combination.</span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This meal was super quick and easy to make, I baked the salmon and the Brussels</span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> sprouts in the oven and while that was baking I made an easy simple salad of arugula. The salmon is a fresh wild caught sockeye salmon (my favorite). Forewarning whenever you are cooking with a fish filet, be sure to check for small bones that could still be hiding in there. </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><b>Nutrition: </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">This meal is high in protein and good fats, and low in simple carbohydrates and saturated fats. The salmon is high in omega 3 fatty acids, vitamin D, vitamin B12, selenium, niacin, phosphorus, biotin, choline, and vitamin B6. The Brussels Sprouts are rich in vitamin C, vitamin K, folate, fiber, manganese, potassium, and omega 3 fatty acids. The side salad of arugula is a good source of vitamin C (antioxidant), calcium, folate, vitamin K, and vitamin A. Overall this meal is nutrient dense meeting many of your essential macro and micro nutrients. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Ingredients:</b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgriQrwFjKiPTcpPnnoVJxvq6Iy3zXmKYynXzwaOSKPpYwxQh4G-CmazDt8whMH9p-GZ-QrqfgtLWJLMOYQS31wBaUl1ZwHk8e_dxJJ-fIj-EVVCOW-9RfywVDnGPWdQhff2zWFoyE2fJaC/s1600/cc068f3e-0e11-473c-82a2-e12c55756f3f.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgriQrwFjKiPTcpPnnoVJxvq6Iy3zXmKYynXzwaOSKPpYwxQh4G-CmazDt8whMH9p-GZ-QrqfgtLWJLMOYQS31wBaUl1ZwHk8e_dxJJ-fIj-EVVCOW-9RfywVDnGPWdQhff2zWFoyE2fJaC/s320/cc068f3e-0e11-473c-82a2-e12c55756f3f.jpg" width="320" /></a></b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 lb Wild Sockeye Salmon </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 1/2 Tablespoon dijon mustard </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 lime (zest and juice)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 lemon (zest and juice)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 Tablespoon olive oil </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 teaspoon salt </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 teaspoon black pepper</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 teaspoon cayenne pepper (adjust if you don't like spice)</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 onion sliced </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 garlic cloves sliced </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">10 chives chopped </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>How To Make It: </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn5fKHCY5LUT-R7epYo5Vs7WzMGfrf1TPdOt8KRZsA7WdC_EQ3e7F7hbVLvYOCo27DPSlVkBZb13_vM0Z-J3mlhen6X4AZTAmvb0Z6nzVnll55voUj-rEeXDIcoaSIm53XYzWQmNRjQwiN/s1600/dc04fa89-a906-40ae-a872-d09a36451c78.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn5fKHCY5LUT-R7epYo5Vs7WzMGfrf1TPdOt8KRZsA7WdC_EQ3e7F7hbVLvYOCo27DPSlVkBZb13_vM0Z-J3mlhen6X4AZTAmvb0Z6nzVnll55voUj-rEeXDIcoaSIm53XYzWQmNRjQwiN/s320/dc04fa89-a906-40ae-a872-d09a36451c78.jpg" width="320" /></a></b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>1. Preheat oven to 350 degrees. Then, place salmon filet on foiled baking sheet and add the salt, black pepper, cayenne pepper, zest of lime and lemon, and the dijon mustard. </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7_X8rzqpIvPNzFwIp2CsoOtfdbKXMHanwA_2Dk2eOM58oNG4fc8DzkPJaayNFk6FM_BJ0M3kD5DWExXlawZySDgnzAthVZAp4FklxIkVSvMXnwIzaui0Jwq5e_8tVgNlmeJtaOTlbqs5E/s1600/18475b18-0056-4f9a-af84-6e4c2d56ba4f.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7_X8rzqpIvPNzFwIp2CsoOtfdbKXMHanwA_2Dk2eOM58oNG4fc8DzkPJaayNFk6FM_BJ0M3kD5DWExXlawZySDgnzAthVZAp4FklxIkVSvMXnwIzaui0Jwq5e_8tVgNlmeJtaOTlbqs5E/s320/18475b18-0056-4f9a-af84-6e4c2d56ba4f.jpg" width="240" /></a></b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>2. Add the onion and garlic slices, chives, citrus juices, and olive oil. </b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEXUfakj7b5ALiIhcIwvmARRR0rZr9ODusFJJd7oglP5g07B2N9CvpXR9RpqR4XN4JjGTZxussjO_014hw9LykUWoorPIayayhK4AmdpU0ssKIm3Ys_E-l3Lb1gPaRSP9Yaj2sJ42NQFD4/s1600/9c85408e-5e40-4303-a408-3c60e4ea2339.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEXUfakj7b5ALiIhcIwvmARRR0rZr9ODusFJJd7oglP5g07B2N9CvpXR9RpqR4XN4JjGTZxussjO_014hw9LykUWoorPIayayhK4AmdpU0ssKIm3Ys_E-l3Lb1gPaRSP9Yaj2sJ42NQFD4/s320/9c85408e-5e40-4303-a408-3c60e4ea2339.jpg" width="240" /></a></b></span></div>
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3. Securely wrap the salmon in foil and place in the preheated oven for about 20 minutes. (be sure to check on it after 15 minutes to see where it is at, should be light pink but still juicy) </span></b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCbMfY88OYETXDSYnDAwHweOcyPUcfDvbFwLCoC_fIUQtwZeUpAh_IOaoXfWn5bOr7mz41ojRuq3Kj4V4ovG2S2PqN2Es0JTkWXC7MIzB_0CTFkJiAR3buY0gRPlDiEAX6BFn3VvSgwkML/s1600/150b9af3-0162-4359-8b18-c1560f8c3ae4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCbMfY88OYETXDSYnDAwHweOcyPUcfDvbFwLCoC_fIUQtwZeUpAh_IOaoXfWn5bOr7mz41ojRuq3Kj4V4ovG2S2PqN2Es0JTkWXC7MIzB_0CTFkJiAR3buY0gRPlDiEAX6BFn3VvSgwkML/s320/150b9af3-0162-4359-8b18-c1560f8c3ae4.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Finished salmon product</b></td></tr>
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO8dYj381ZB0agKdYDsUWghOVPc8nRmP723P7ao1HaJwND5QdkAAMwWC0xEf4EDhOoAKBACZ4xwf-qhNg9mXn6hHLJBbkiN-Pa6oS7OFjc0at5s7XqehZdWNH1Rpuj5d8F6MmUdG9nuT9t/s1600/b0629d0d-10fc-49e0-be74-ad58f4c1ca28.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO8dYj381ZB0agKdYDsUWghOVPc8nRmP723P7ao1HaJwND5QdkAAMwWC0xEf4EDhOoAKBACZ4xwf-qhNg9mXn6hHLJBbkiN-Pa6oS7OFjc0at5s7XqehZdWNH1Rpuj5d8F6MmUdG9nuT9t/s320/b0629d0d-10fc-49e0-be74-ad58f4c1ca28.jpg" width="240" /></a></span></b></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>4. Preheat oven to 350 degrees on roast. Wash and half about 20 Brussels Sprouts and place on a baking sheet. Add about 1 tablespoon of olive oil to coat the brussels sprouts and 1 teaspoon black pepper, 1 and 1/2 teaspoon salt, and 1 teaspoon herb seasoning.</b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdPjFsOMIfZx-k8P48iuHJmFNOPl9RPHzrv-yptxRF4OYs50-rpn9VA7V79Mu8Tjhp2E4ST12ipVkeBXgUODxzifZ1Iy9xyEr5ThrTcFpDscWFV7IZe0KYQ6WMjPo5FSqfI3vO3XXKnoob/s1600/89de8a8c-815f-4e4e-a68b-0c61453313ce.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdPjFsOMIfZx-k8P48iuHJmFNOPl9RPHzrv-yptxRF4OYs50-rpn9VA7V79Mu8Tjhp2E4ST12ipVkeBXgUODxzifZ1Iy9xyEr5ThrTcFpDscWFV7IZe0KYQ6WMjPo5FSqfI3vO3XXKnoob/s320/89de8a8c-815f-4e4e-a68b-0c61453313ce.jpg" width="240" /></a></b></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>5. Roast in the oven for 15 minutes, flipping them halfway through cooking process. They should be crispy on the outside. </b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_nXSmkU2bQUKOAb9BcTJt6QqqGwGh8Koq6bPL1TisJnNT7UeDXIOoB4DN6Rq6t2cRXSbVyRTNF83AJY6NuNqTLbG3uI5Q1u2GVZIlCr63DnOgfkDgEk7QZhKpbLmT18O7Y21E-CeyriwG/s1600/54988b68-73bf-4658-87f1-b916f8d7576f.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_nXSmkU2bQUKOAb9BcTJt6QqqGwGh8Koq6bPL1TisJnNT7UeDXIOoB4DN6Rq6t2cRXSbVyRTNF83AJY6NuNqTLbG3uI5Q1u2GVZIlCr63DnOgfkDgEk7QZhKpbLmT18O7Y21E-CeyriwG/s320/54988b68-73bf-4658-87f1-b916f8d7576f.jpg" width="320" /></a></div>
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<b>Toss the brussels sprouts with some Parmesan Cheese and serve </b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_zZZAS8nZxpAv-fd_AxcQm3j8y9QZ1yFnhruODli4yQ1V195eM7nS1zBusX1Melh0I95013BgqozQgSHEZ-Xl_r5k0d9ghI7pa559GoVnQn_pEIH6bQSqLMB_JPiPFxRTmmZDT6IeAdeY/s1600/46c168a2-c4c4-47ae-b9df-14f816130c0d.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_zZZAS8nZxpAv-fd_AxcQm3j8y9QZ1yFnhruODli4yQ1V195eM7nS1zBusX1Melh0I95013BgqozQgSHEZ-Xl_r5k0d9ghI7pa559GoVnQn_pEIH6bQSqLMB_JPiPFxRTmmZDT6IeAdeY/s320/46c168a2-c4c4-47ae-b9df-14f816130c0d.jpg" width="240" /></a></b></div>
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<b>Serve with a simple arugula salad: 2 cups arugula, 1 cucumber, olive oil, salt, pepper, and lemon juice. </b></div>
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<b>Enjoy!</b></div>
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<img alt="Displaying IMG_0336.JPG" src="blob:https%3A//mail.google.com/46c168a2-c4c4-47ae-b9df-14f816130c0d" />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com2tag:blogger.com,1999:blog-1187870439690287450.post-10410112914810745582016-05-23T16:29:00.001-07:002016-05-23T16:39:45.540-07:00Turkey Meatballs w/ Mushroom Tomato Sauce, Whole Wheat Spaghetti, and a Simple Side Salad. <br />
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Healthy spaghetti and meatballs?! Count me in! Like most of us, spaghetti and meatballs is just one of those meals I will always love, there is something so comforting about a bowl of warm spaghetti with meatballs and tomato sauce, and now we can add healthy to that! This version of spaghetti and meatballs is made with an organic whole wheat spaghetti that is just as tasty if not tastier than regular spaghetti, the brand I used was Delverde, and I highly recommend it. The meatballs are made with lean ground turkey instead of beef, lean turkey is a healthier meat option than beef is, and the flavors are great when you mix the right ingredients together! I made a delicious mushroom tomato sauce with fresh herbs which married all the flavors together nicely! Lastly, I served the spaghetti with fresh basil, shredded parmesan cheese, olive oil, and a simple side salad of baby spinach and kale.<br />
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<b>Nutrition:</b><br />
Since we used the whole wheat spaghetti for this, we can benefit from whole grain (bran and germ) so we get more of the fiber, B vitamins, and protein with fewer calories.<br />
The lean ground turkey used for the meatballs is composed of only the white meat so it has only 2 grams of fat (0.5% saturated), only 100 calories per serving (about 2 meatballs), and 26 grams of protein per serving.<br />
The mushroom tomato sauce adds tons of flavor and is also very light! It is made with crushed tomatoes which are very high in lycopene (antioxidant). Fun fact: processed tomato products like tomato sauce, paste, or canned tomatoes actually contain a higher antioxidant content than a regular tomato! So with the canned crushed tomatoes, tomato sauce, and fresh tomatoes, we are receiving tons of great antioxidants to fight those free radicals in our body!<br />
Lastly, pair this pasta dish with a simple side salad of your favorite greens, I chose baby kale and spinach, topped with parmesan, balsamic, lemon juice, olive oil, and more tomatoes! This will add vitamin K, calcium, Vitamin C, and others!<br />
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Overall, this is a very nutritiously balanced meal with whole grain, protein, healthy fats, vegetables, vitamins, and minerals!<br />
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<b>Turkey Meatballs: </b><br />
<b>-1 pound lean ground turkey </b><br />
<b>-1 egg </b><br />
<b>-1/4 cup of bread crumbs (Italian)</b><br />
<b>-3 tablespoons crushed tomatoes or tomato sauce </b><br />
<b>-4 garlic gloves (crushed)</b><br />
<b>-1/4 red onion (minced)</b><br />
<b>-1/4 cup chopped parsely </b><br />
<b>-3 leaves of chopped fresh basil </b><br />
<b>-1 1/2 stalks of fresh thyme (chopped)</b><br />
<b>-1 teaspoon of dried oregano </b><br />
<b>- salt and pepper (about 1 teaspoon)</b><br />
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<b>Mushroom Tomato Sauce: </b><br />
<b>-1 can crushed tomatoes </b><br />
<b>-1 small can of tomato sauce </b><br />
<b>-1 tablespoon vegetable oil </b><br />
<b>-1/2 red onion</b><br />
<b>- 1 small box of your favorite mushrooms (I chose shitake)</b><b> </b><br />
<b>-4 basil leaves</b><br />
<b>-1 1/2 stalks thyme</b><br />
<b>-1/4 cup of fresh parsley </b><br />
<b>-dried oregano </b><br />
<b>-salt and pepper (about 1 teaspoon) </b><br />
<b>-halved cherry tomatoes </b><br />
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<b>Simple Side Salad: </b><br />
<b>-1 cup baby kale and spinach</b><br />
<b>-1/2 lemon </b><br />
<b>-5 cherry tomatoes </b><br />
<b>-1/2 tablespoon of balsamic vinegar </b><br />
<b>-1 tablespoon of olive oil </b><br />
<b>-ground pepper </b><br />
<b>-parmesan cheese </b><br />
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<b>How To Make It: </b><br />
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<b><u>Turkey Meatballs:</u> </b><br />
<b>1. Preheat Oven to 400 degrees F. </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvbBQLsNZFJ0-4RaAPlCa6butL0O-gG7v1K5Vm5fO0-IWwaidfdhccdc3Y3nqKBWq2Oj6JgOPEjLdHz4Uae49Yk31D1zEz1-FByk7QHTfQSAcA4g-vmL-XRU_Qcr84Bck4nfTITndAtrrl/s1600/T4.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvbBQLsNZFJ0-4RaAPlCa6butL0O-gG7v1K5Vm5fO0-IWwaidfdhccdc3Y3nqKBWq2Oj6JgOPEjLdHz4Uae49Yk31D1zEz1-FByk7QHTfQSAcA4g-vmL-XRU_Qcr84Bck4nfTITndAtrrl/s400/T4.jpg" width="400" /></a></b><br />
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<b>2. Put the ground turkey in a large mixing bowl along with the salt, pepper, and dried oregano</b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzsUi0QDRvUpjTW9GKECkkKVsXdPEWil1Le4gvh8bm6vAyDpwPbyI4cNNuRN-wQqgdzAAyTrSU3weeTdvSmPXESdsRUlPHhfjzxWzIQMuIJQiJN91_GDZTBEftUDcTRO9Dq0BKK1iRHI8/s1600/T5.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzsUi0QDRvUpjTW9GKECkkKVsXdPEWil1Le4gvh8bm6vAyDpwPbyI4cNNuRN-wQqgdzAAyTrSU3weeTdvSmPXESdsRUlPHhfjzxWzIQMuIJQiJN91_GDZTBEftUDcTRO9Dq0BKK1iRHI8/s400/T5.jpg" width="400" /></a></b><br />
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<b>3. Add in the bread crumbs, egg, onion, garlic, crushed tomato, chopped parsely, basil, and thyme. Now mix everything together using your hand until everything is mixed together. </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4idfgO8Yu-URrQuzJ1kTuU3nyO7o6l6e0qmF7rfCk0_8w4m1FrRYHPL43srtb5eL3A1hyphenhyphen67b_se_4QyE4KOCQoQT__rEsDESznK5BTePFYdYxPxvCWPN6lEfdkWerrxv9b9jPBqqHZQHY/s1600/T6.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4idfgO8Yu-URrQuzJ1kTuU3nyO7o6l6e0qmF7rfCk0_8w4m1FrRYHPL43srtb5eL3A1hyphenhyphen67b_se_4QyE4KOCQoQT__rEsDESznK5BTePFYdYxPxvCWPN6lEfdkWerrxv9b9jPBqqHZQHY/s400/T6.jpg" width="300" /></a></b><br />
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<b>4. On a baking sheet with foil and cooking spray, portion out 1 and a half inch meatballs. Bake for 15-20 minutes flipping them halfway through for even cooking. </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyctoIQqFayJa6YH-iGz6BNsWx3rBCGr6u5No6gLATNk2EEzUjDVUhdz8y78GbYWPSg-URW-lsB8QBY3XY-2z6zqbliWVhvjqR8mFpbIgo7KbGbpJ6w60Yiw_VUs5RNKKuDFYmu6Emlwkz/s1600/T7.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyctoIQqFayJa6YH-iGz6BNsWx3rBCGr6u5No6gLATNk2EEzUjDVUhdz8y78GbYWPSg-URW-lsB8QBY3XY-2z6zqbliWVhvjqR8mFpbIgo7KbGbpJ6w60Yiw_VUs5RNKKuDFYmu6Emlwkz/s400/T7.jpg" width="300" /></a></b><br />
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<b>5. Remove the from the oven.</b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsoHofk_Za9AHnoBftfgT7gx6q7rot7EprfT2hdLN32JVf4acXQxW040BsYx8DLEh6RzB40FdXn6YNQi8Gp11ks_APF9diWe_x_8SVBjh0hlCXwzSBQkSqUgqDM6MuSLwU2oCqTA6pBjyO/s1600/T8.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsoHofk_Za9AHnoBftfgT7gx6q7rot7EprfT2hdLN32JVf4acXQxW040BsYx8DLEh6RzB40FdXn6YNQi8Gp11ks_APF9diWe_x_8SVBjh0hlCXwzSBQkSqUgqDM6MuSLwU2oCqTA6pBjyO/s400/T8.jpg" width="300" /></a></b><br />
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<b>6. Place meatballs in the tomato sauce and simmer. </b><br />
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<b><u>Mushroom Tomato Sauce:</u> </b><br />
<b>1. Heat a large skillet with 1 tablespoon vegetable oil. </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgZcz-4F41qA0HvpZZzYGFhjaCDzeX9JUcv_wbwFXDPa0Zqakpkay9fzmrdNRTWj5TBgbCB80dzIECbjxL_662-kwVe-9jLkqspQd9rKJ5UKUvJw4NbQ63jMDTHuY6v6kh5zK3s_p8A3Nd/s1600/S1.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgZcz-4F41qA0HvpZZzYGFhjaCDzeX9JUcv_wbwFXDPa0Zqakpkay9fzmrdNRTWj5TBgbCB80dzIECbjxL_662-kwVe-9jLkqspQd9rKJ5UKUvJw4NbQ63jMDTHuY6v6kh5zK3s_p8A3Nd/s320/S1.jpg" width="240" /></a></b><br />
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<b>2. Add chopped onion, garlic, salt, pepper, dry oregano. ( I also added any remaining onion I had from the meatballs) </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-w5KqceFWeTSJlhhFMtfyCRK6ikwtIBNK4XpNJSbSs1t4yKpUwPkOXAqx4VDmdCqpfebuwAf5u3vUr-fPKPR9clCJpFURJzglpmHR8njL52QjYckm-qEIK1ObbRF4aWziPFCXK0dN9m4J/s1600/S2.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-w5KqceFWeTSJlhhFMtfyCRK6ikwtIBNK4XpNJSbSs1t4yKpUwPkOXAqx4VDmdCqpfebuwAf5u3vUr-fPKPR9clCJpFURJzglpmHR8njL52QjYckm-qEIK1ObbRF4aWziPFCXK0dN9m4J/s400/S2.jpg" width="300" /></a></b><br />
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<b>3. Add the sliced mushrooms and optional cherry tomatoes (for more tomato body).</b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4TqQ6S12K2k9rzzbGS1BVDLFAomKgQf6UXKKmjxh6sVyeifMEEx5fdTeQbjJxfePv6gzPOxI0q1Fsu4eip9JTLI8KAdVZY3COEi6ug01NHoRvbhO5YXojdl45PgQH8p-PgaJvOtUqmo-B/s1600/S3.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4TqQ6S12K2k9rzzbGS1BVDLFAomKgQf6UXKKmjxh6sVyeifMEEx5fdTeQbjJxfePv6gzPOxI0q1Fsu4eip9JTLI8KAdVZY3COEi6ug01NHoRvbhO5YXojdl45PgQH8p-PgaJvOtUqmo-B/s400/S3.jpg" width="300" /></a></b><br />
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<b>4. Add the crushed tomatoes, small can of tomato sauce, 1/4 cup of chopped parsley, 4 leaves chopped basil, 1 1/2 sprigs of thyme. </b><br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRPzIJ8ms6TCMnDWq8xpnr3F8S9G8HHKk_4zsOLjGWHvgBaunsCO_7jJCWTMLQ8iyn0Aqa8GNsR3ctGPGTYxtTmmlTkeIgFlpK4MBScCSkBN5kpQZeSpa3dgCTITXba69QR405URJg8kpM/s1600/S5.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRPzIJ8ms6TCMnDWq8xpnr3F8S9G8HHKk_4zsOLjGWHvgBaunsCO_7jJCWTMLQ8iyn0Aqa8GNsR3ctGPGTYxtTmmlTkeIgFlpK4MBScCSkBN5kpQZeSpa3dgCTITXba69QR405URJg8kpM/s400/S5.jpg" width="300" /></a></b><br />
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<b>5. Add the meatballs and 1/2 ladle of the spaghetti water and let simmer! </b><br />
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<b>As for the spaghetti I just followed the directions on the box and boiled a large pot of water and salt and added the spaghetti in and cooked it for about 8 minutes checking it often to make sure it does not over cook. </b><br />
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<b>Optional: Serve the pasta with fresh basil, parmesan cheese, and a drizzle of olive oil! </b><br />
<span style="font-weight: bold;">Here are a couple of different serving suggestions! And don't forget that side salad for a well balanced meal!</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBabYvUd0rWabANiHHOLbebGszf2LV3wsVx9RlbfMPR3ux5b-kgJGEL09AHzyz0viONo5iKTlHhLAONAoKMtg4nARjHWypEatF8tDNnZuwM7KLQLyrjzjO5X6uIP9MNMrMTQKGVf0cDIlI/s1600/uh.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBabYvUd0rWabANiHHOLbebGszf2LV3wsVx9RlbfMPR3ux5b-kgJGEL09AHzyz0viONo5iKTlHhLAONAoKMtg4nARjHWypEatF8tDNnZuwM7KLQLyrjzjO5X6uIP9MNMrMTQKGVf0cDIlI/s320/uh.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simple Side Salad w/ Pasta, sauce, meatballs, drizzle olive oil, parmesan, basil.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikfyBj5uRh5Iml-eoMYvXH4IjN9SLMlEkzRI0bwOjeYe2AXBy1mzulfnOeSecnmtGTfh4g3SIrFr7FVhCClPV8p2LQk9yTT_9-R32hFTAkQKGF6rZMnilJbF-KNfvrXP885t_2oskPF3sU/s1600/h.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikfyBj5uRh5Iml-eoMYvXH4IjN9SLMlEkzRI0bwOjeYe2AXBy1mzulfnOeSecnmtGTfh4g3SIrFr7FVhCClPV8p2LQk9yTT_9-R32hFTAkQKGF6rZMnilJbF-KNfvrXP885t_2oskPF3sU/s320/h.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pasta topped with sauce, meatballs, drizzle of olive oil, fresh basil.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirfk1Tgb23zxLk-bOgPqB49WE2tkgIjqY3G2UVEjaghn8lE-1izr7K3ujA5yQyAfWK6Q1gu9WKDUBbpgi0a8sagZkpK2n9F_LImnpjItJOssH3UcM2oHv8N5UcHFvjU56uc9Lop8ssd9WW/s1600/yo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirfk1Tgb23zxLk-bOgPqB49WE2tkgIjqY3G2UVEjaghn8lE-1izr7K3ujA5yQyAfWK6Q1gu9WKDUBbpgi0a8sagZkpK2n9F_LImnpjItJOssH3UcM2oHv8N5UcHFvjU56uc9Lop8ssd9WW/s320/yo.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pasta, sauce, meatballs, drizzled olive oil, parmesan cheese, basil.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIGBrvik41AfwYK8C5gooX-Jqw7mhltL56I59z-UCm4jv3IN4kPqyyReKflgtVCWAeEKS3rxV-bjGNvuosBKYE2iYFnF87swFl_GvYKLMKQzxSFEb8_ZmsFIDO-uGONySXs4U2Naj6yacx/s1600/Salad.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIGBrvik41AfwYK8C5gooX-Jqw7mhltL56I59z-UCm4jv3IN4kPqyyReKflgtVCWAeEKS3rxV-bjGNvuosBKYE2iYFnF87swFl_GvYKLMKQzxSFEb8_ZmsFIDO-uGONySXs4U2Naj6yacx/s320/Salad.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simple Side Salad </td></tr>
</tbody></table>
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<b><br /></b>Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com1tag:blogger.com,1999:blog-1187870439690287450.post-29819112786553562662016-05-10T16:59:00.001-07:002016-05-10T17:04:38.363-07:00Mediterranean Baked Frittata w/ Fresh Thyme<div class="separator" style="clear: both;">
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So we all know that breakfast is the most important meal of the day, and this frittata may be the most important frittata recipe you need to know. It is filled with so many different flavors, nutrients, and textures! <span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">I made this for my family on Mother's Day and well it was such a big hit I just had to share the recipe! My family attacked this so fast I was unable to photograph it as well as I wish I could have, but I guess that just tells you how good it is! Also</span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">, I usually don't use whole eggs but for this it was necessary and nutritionally it is fine to consume as long as you don't have too much! This frittata was super moist, filled with flavor from the fresh thyme and variety of vegetables, and overall a big hit for brunch! </span></div>
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Nutrition: This frittata is provides great sources of protein (from the eggs and milk), good fats (from the olives), calcium (from the milk and cheese), fiber (from the vegetables), B vitamins (vegetables), Iron (spinach), Vitamin C (vegetables), Omega 3 fatty acids (olives, eggs, zucchini), Biotin (eggs), vitamind D (mushrooms) </div>
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<b>Ingredients: </b></div>
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<b>12 eggs </b></div>
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<b>2/3 cup non fat/ low fat milk </b></div>
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<b>1 red onion </b></div>
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<b>4 zucchinis </b></div>
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<b>1/2 cup asparagus </b></div>
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<b>1 cup spinach </b></div>
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<b>1/2 cup mushrooms </b></div>
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<b>1/4 cup feta cheese </b></div>
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<b>12 Kalamata olives </b></div>
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<b>1/4 cup fresh thyme </b></div>
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<b>2 tablespoon vegetable oil </b></div>
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<b>salt and pepper to taste </b></div>
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<b>Optional: 1/4 cup shredded mozzarella for topping </b></div>
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<b>How To Make It: </b></div>
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<b>FIRST: heat oven to 350 degrees F </b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp2dQ4a-WxYxWBFzZnxCb974K7MVtQocU-XQiMX-eO468PiV9J5tayj431SVZRDbYFbVPMWFFvrVkNyNNiQ8_7YsgvHlUfqRy5uYbAQx74s3Hba_86dOOw-XsCMZq7r0YXQOO3I1GP0tUD/s640/blogger-image--1565651382.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp2dQ4a-WxYxWBFzZnxCb974K7MVtQocU-XQiMX-eO468PiV9J5tayj431SVZRDbYFbVPMWFFvrVkNyNNiQ8_7YsgvHlUfqRy5uYbAQx74s3Hba_86dOOw-XsCMZq7r0YXQOO3I1GP0tUD/s400/blogger-image--1565651382.jpg" width="400" /></a></b></div>
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<b>1. Wash and chop up all of the veggies to similar sizes! </b></div>
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<b>-Red onion </b></div>
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<b>-Zucchini </b></div>
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<b>-Mushrooms</b></div>
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<b>-Asparagus </b></div>
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<b>-Spinach </b></div>
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<b>2. Heat up 2 tablespoons of vegetable canola oil </b></div>
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<b>3. Start cooking the onions, zucchini, and asparagus cook for 5 minutes before adding the rest of the ingredients. </b></div>
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<b>4. Then add the mushrooms and then the spinach and let cook for 3 minutes </b></div>
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<b>5. The sautéed vegetables should be cooked but not overdone for they will still bake in the oven! </b></div>
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<b>6. Mix 12 eggs and 3/4 cup of milk together.</b></div>
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<b><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">7. Remove the Thyme leaves from the sprig by pulling them the opposite way. Then chop them up along with the Kalamata olives! </span></b></div>
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<b>8. Crumble up your favorite feta cheese (this one is a california feta made with cow's milk so it is milder than most feta cheeses). </b></div>
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<b>9. Using Canola Oil Spray, thoroughly spray a casserole dish. </b></div>
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<b>10. First put the egg mixture, then the sautéed vegetables then evenly spread the olives, thyme, and cheese. </b></div>
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<b>11. Bake for about 25-30 minutes in a 350 degree F oven, the frittata should puff up and be golden around the edges! </b></div>
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<b>12. Sprinkle some mozzarella cheese on top if you're feeling extra cheesy and serve!! </b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com2tag:blogger.com,1999:blog-1187870439690287450.post-2332390975031719872016-04-08T09:59:00.001-07:002016-04-08T09:59:58.902-07:00Eggcellent Breakfast SandwichThis breakfast sandwich is my life. Actually though, I have it about 3-4 times a week due to its simplicity, health, and of course taste. <div>This sandwich is perfect to eat on a plate like a normal human, however, it works just as well wrapped up in foil and eaten on the go! </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM9SE_FJ0Iy5chqmQamxknP7anEmb8QVBYe11QlvY8CoVhvN6PoF3gXDsoNpwO66WJs6aN4ohlCaGg06jpvcQ_eKeRfpZYTcKBP8pktlKcwtjUx5O4yian7UU-3A7l3TcC9lAcIaZgijxb/s640/blogger-image--911391088.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM9SE_FJ0Iy5chqmQamxknP7anEmb8QVBYe11QlvY8CoVhvN6PoF3gXDsoNpwO66WJs6aN4ohlCaGg06jpvcQ_eKeRfpZYTcKBP8pktlKcwtjUx5O4yian7UU-3A7l3TcC9lAcIaZgijxb/s640/blogger-image--911391088.jpg"></a></div></div><div><br></div><div>Let's start with the bread, healthy good tasting bread is up threre on one of the hardest things to find in the market due to misleading advertisements. It is very hard to find a good whole-grain or whole-wheat bread that has no added sugars. Unfortunately a lot of companies will darken their bread with a molasses making it appear to be whole wheat. The best way to shop for bread is to (like most products) Read The Label! This includes the ingredients, there should not be an intense paragraph for the ingredients, and look out for any added sugars which can be labeled in a variety of ways (cane sugar, high fructose corn syrup, brown rice syrup, etc). For this recipe, I used a multigrain sandwich bread from Trader Joe's, I sat there for a while trying to find the most ideal bread, and that is the one I went with. For this recipe the bread will provide our carbohydrates (main energy source) to contribute to a balanced breakfast. The bread will also contribute most of our B vitamins, dietary fiber, and some protein and calcium. </div><div><br></div><div>Now for the eggs, I always have liquid egg whites handy at home, I get the cartons that contain 100% egg whites and usually organic. I like these cartons because I don't feel as wasteful when throwing away the yolks from fresh eggs, and it is really easy and quick! Egg whites will provide us with great protein and satiety. Using three tablespoons of egg whites will provide about 12g protein. </div><div><br></div><div>the CHEESE, my favorite part of course. I use a fat-free crumbled feta cheese, I usually don't have fat-free cheeses, but this one is really good and made from skim milk, so there is no saturated or total fats. The cheese also adds a great source of calcium along with the yummy flavor. Not a feta fan? mozzarella or havarti work just fine (just try to find them in lower fat). </div><div><br></div><div>Lastly, the spinach. You will notice I use spinach two ways in this recipe, once in the omelette and the second time raw on the sandwich. Spinach is just that good that I had to squeeze as much as could in this sandwich. Spinach will provide us with our vegetable in the form a dark leafy green, providing essential vitamins and minerals. Spinach is rich in Vitamin K, Iron, Vitamin A, Vitamin C, Calcium, and Fiber. </div><div><br></div><div><b>Ingredients: </b></div><div><b>2 slices whole grain bread </b></div><div><b>3 tablespoons liquid egg whites </b></div><div><b>1/2 cup fresh baby spinach </b></div><div><b>1 tablespoon feta cheese crumbles </b></div><div><b>Conola cooking spray </b></div><div><b>1/2 teaspoon black pepper </b></div><div><b>1/2 teaspoon sriracha hot sauce </b></div><div><b><br></b></div><div><b>How To Make It: </b></div><div><b><br></b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFv-sPzP6FbpH3yd2FH3uR2ciJGPuJ6GQg8FfmaB5Qy6uxXTQJqOi3JT8qV54ksWkuVhDZiEjLsUpe8NasbU5cmt0ecJVSSqASMflsdcC6uyuZKPDZSAkyJfdZu8ct11uEr84pTJyQ1FSa/s640/blogger-image--1406790094.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFv-sPzP6FbpH3yd2FH3uR2ciJGPuJ6GQg8FfmaB5Qy6uxXTQJqOi3JT8qV54ksWkuVhDZiEjLsUpe8NasbU5cmt0ecJVSSqASMflsdcC6uyuZKPDZSAkyJfdZu8ct11uEr84pTJyQ1FSa/s640/blogger-image--1406790094.jpg"></a></div><br></div></b></div><div><b>1. Spray a small cooking pan thoroughly with conola cooking spray and then heat pan (be carefull the spray is flammable). After that, Add three tablespoons of egg whites or enough to cover the pan. </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPGOO-nBM13jtT4kgunW32vDAQbzsJWPx1UcxmRT8_eeOtWAIBDNlVnk06m2U8njkS74YBHZEP8EUJfHtW9n_qFiBp4Bw2-uVrWW_zWF6GK78CyZNJQcj4UXAquLq-4RdOwpFDMTtuqSwU/s640/blogger-image-161773440.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPGOO-nBM13jtT4kgunW32vDAQbzsJWPx1UcxmRT8_eeOtWAIBDNlVnk06m2U8njkS74YBHZEP8EUJfHtW9n_qFiBp4Bw2-uVrWW_zWF6GK78CyZNJQcj4UXAquLq-4RdOwpFDMTtuqSwU/s640/blogger-image-161773440.jpg"></a></div><br></b></div><div><b>2. Add the black pepper to the egg whites. </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Tifp_I3axG21EyC_7Ujs3FpjjtUBMMmRalQ3R9VAeKPodDPhVsedJZl7wwXTxDURvY1pRZ5SEP6fh8zbbVfYHboHMiE6JKNNO6oH4Dwu3oRYxNTcDAPQhxtVV-h17oPPrc-q_Ia-vtYt/s640/blogger-image--189604531.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Tifp_I3axG21EyC_7Ujs3FpjjtUBMMmRalQ3R9VAeKPodDPhVsedJZl7wwXTxDURvY1pRZ5SEP6fh8zbbVfYHboHMiE6JKNNO6oH4Dwu3oRYxNTcDAPQhxtVV-h17oPPrc-q_Ia-vtYt/s640/blogger-image--189604531.jpg"></a></div><br></div><br></b></div><div><b>3. Add the 3/4 of the spinach to middle of the eggwhites along with the feta cheese. </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg3dwtdfqxI_rXdsQOQKRqUvDRzufbhnEj689NdNLr2ADDwOn636q2bXeEpFMo9gliOCvLEVXWybFHRjzkVptgoX3b8uZMMNXzvnD4-ejeY1ilDsvaSL9hajo0LkgvQtUhLppvPS3ISKYm/s640/blogger-image--2043696333.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg3dwtdfqxI_rXdsQOQKRqUvDRzufbhnEj689NdNLr2ADDwOn636q2bXeEpFMo9gliOCvLEVXWybFHRjzkVptgoX3b8uZMMNXzvnD4-ejeY1ilDsvaSL9hajo0LkgvQtUhLppvPS3ISKYm/s640/blogger-image--2043696333.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">4. Fold over the egg whites. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ74hYWNfq8ghwruGqxj6bQ4IYhFST2_WMVIkZVXnIc1_MUrvfKOt0IprnGF2slDokmfczkKPLRGvrPWPAjZNXF8d_k_9mnbQNdGfxSAJHUDxIMH7AiHnfc2A1VvMia5CDeUlPoeskTHEx/s640/blogger-image-1099304274.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ74hYWNfq8ghwruGqxj6bQ4IYhFST2_WMVIkZVXnIc1_MUrvfKOt0IprnGF2slDokmfczkKPLRGvrPWPAjZNXF8d_k_9mnbQNdGfxSAJHUDxIMH7AiHnfc2A1VvMia5CDeUlPoeskTHEx/s640/blogger-image-1099304274.jpg"></a></div><br></div><div class="separator" style="clear: both;">5. Cut the omelette in half using a spatula. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ3YEMQp18tewAbDFiuPbOdPD57VjHCWcy6IHsh7I5F1ZrS7kcSTeXzq0bGNMMIyr9Z65AmHyfG4OoVwvzkLYSl1J4dGttSl-REAbi61mwH6WJgtvQtbij-z4dfsZQrjAAJYRizSqtRPN7/s640/blogger-image--632773086.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ3YEMQp18tewAbDFiuPbOdPD57VjHCWcy6IHsh7I5F1ZrS7kcSTeXzq0bGNMMIyr9Z65AmHyfG4OoVwvzkLYSl1J4dGttSl-REAbi61mwH6WJgtvQtbij-z4dfsZQrjAAJYRizSqtRPN7/s640/blogger-image--632773086.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">6. Toast two slices of bread to your liking (notice I like mine crispy). Now you can add your favorite hot sauce I chose sriracha! </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7GLt87UyKKmMQiTwWqeqZZj7dzRCuesmQvdPajhrfOqCZvTHHQ1nW9v8TziKspPxSs4a-Ou8afAzI52ViJZCI4bNPD_jqeP7HZbC1KdwkwNuepwx1Zi2QuwWKDiEE-TMB4pLRoY46qjdI/s640/blogger-image-1850141138.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7GLt87UyKKmMQiTwWqeqZZj7dzRCuesmQvdPajhrfOqCZvTHHQ1nW9v8TziKspPxSs4a-Ou8afAzI52ViJZCI4bNPD_jqeP7HZbC1KdwkwNuepwx1Zi2QuwWKDiEE-TMB4pLRoY46qjdI/s640/blogger-image-1850141138.jpg"></a></div><br></div>7. Now add the remainder of the spinach. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeNfkTIzsdSQcz8QfSbH-iUd_aHKUYlSYRGEA1jm2k21O0_6p6wqw-ZeEDsBuF3ycAMPNJW68u7v9ASw6FskUJNLcBOrYiHcjceZhFdOR5cqTAuItKuEHZpzCKbGkmGqWJ24XKWu1n0vn/s640/blogger-image--265933481.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeNfkTIzsdSQcz8QfSbH-iUd_aHKUYlSYRGEA1jm2k21O0_6p6wqw-ZeEDsBuF3ycAMPNJW68u7v9ASw6FskUJNLcBOrYiHcjceZhFdOR5cqTAuItKuEHZpzCKbGkmGqWJ24XKWu1n0vn/s640/blogger-image--265933481.jpg"></a></div><br></div>8. Add one half of the egg white omelette. </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXCnAUcTJCdHaMlUJ4FWZd2txehCGtpWv7a-Meb0b4NQbTSTTuWXg368JFNV1DCo93KXdQ5aWzA75i-nhBG1qh-PtLUmFdUUG7bAflIIyyaB-L2Nt4V9Xpv-nS5cJ_dYFhStygw54arVjO/s640/blogger-image-1387108122.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXCnAUcTJCdHaMlUJ4FWZd2txehCGtpWv7a-Meb0b4NQbTSTTuWXg368JFNV1DCo93KXdQ5aWzA75i-nhBG1qh-PtLUmFdUUG7bAflIIyyaB-L2Nt4V9Xpv-nS5cJ_dYFhStygw54arVjO/s640/blogger-image-1387108122.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">9. Add the second half of the omelette the opposite way to make it leveled. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3a_qNFd7sypmOa-EG4k6xJbw5Wik4sgTK38w9Kme8XBNcYP9ea2ssS0j4qRVh3UVUWgi_5PAhTueidEiLftwtgNmn4bo8M4qM6YWBpAk9-OwQG6rlkBy5s5ekHyhuU5kIrg-wJsJPX1KS/s640/blogger-image-1405688875.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3a_qNFd7sypmOa-EG4k6xJbw5Wik4sgTK38w9Kme8XBNcYP9ea2ssS0j4qRVh3UVUWgi_5PAhTueidEiLftwtgNmn4bo8M4qM6YWBpAk9-OwQG6rlkBy5s5ekHyhuU5kIrg-wJsJPX1KS/s640/blogger-image-1405688875.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">10. Enjoy on the go or on a plate with a serving of fruit for a fully balanced meal! </div><br></div><br></b></div><div><b><br></b></div><div><br></div><div><br></div>Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com3tag:blogger.com,1999:blog-1187870439690287450.post-56323658287709458852016-03-14T14:31:00.001-07:002016-03-14T14:31:54.055-07:00Arugula Beet Salad w/ Feta Cheese<div><br></div><div><div class="separator" style="clear: both;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3AjUup0yVUvMLJ32tBv9AJKF-tdy_fK8_7cmAp6pfyCTigsCAg-D-6u_Yd1L2rdojhOroS-Ojfe_yHoTJNtEgSjUZammt_jGJVrmfS2jcDtaTTOf3CZF8J2atVkzPcMyNg4LHkurEDCJv/s640/blogger-image--1598759724.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3AjUup0yVUvMLJ32tBv9AJKF-tdy_fK8_7cmAp6pfyCTigsCAg-D-6u_Yd1L2rdojhOroS-Ojfe_yHoTJNtEgSjUZammt_jGJVrmfS2jcDtaTTOf3CZF8J2atVkzPcMyNg4LHkurEDCJv/s640/blogger-image--1598759724.jpg"></a></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">This recipe was created a couple hours ago mainly because I had some left over roasted beets from last night and I wanted to create something new from them. Thankfully, I had some great fresh ingredients to create this wonderfully balanced salad! Beets are an incredible vegetable, sweet, earthy, hearty, fibrous, and packed with essential nutrients like iron and potassium. Since the beets contribute sweetness I wanted to add a bitter, sour, fresh, and creamy element to the salad to make it well balanced. So, I used arugula as the base of the salad to add a little peppery/bitter taste, radishes for texture and slightly bitter taste, lemon juice for the sour element, mint leaves for freshness, and feta cheese for creaminess. One thing that I would have liked to have added but unfortunately did not have in my pantry was walnuts (next time). </span></div></div><div><br></div><div>So overall I was so happy with this impulsive lunch that I just had to share it, hope you all enjoy :) </div><div><br></div><div><b>Nutrition: </b></div><div>-Good source of: Vitamin C, Vitamin K, Iron, Potassium, Calcium, Omega 3 Fatty Acids, Dietary Fiber, Protein, Folate, Riboflavin, Magnesium, Phytochemicals, Vitamin D. </div><div>-Very low in calories about <b>105 calories</b> per serving, packed with nutrients, making this salad very nutrient dense! </div><div><br></div><div><b>Time: 10 minutes </b></div><div><b>Servings: 2</b></div><div><b><div class="separator" style="clear: both;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS7gEI9F4aZA4JLZ_Q_Eva3nf2pxfeDJtcq20GUQbUqzIpxK66RIOz8QHGmd4Iy9BcSDom383ZhtqdHaPM87kSNnwhJdQBP4yheDeeg-eGhBIy3niA__6MTpRA5PVe3_Yx0jMe7UjCID-j/s640/blogger-image--356815670.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS7gEI9F4aZA4JLZ_Q_Eva3nf2pxfeDJtcq20GUQbUqzIpxK66RIOz8QHGmd4Iy9BcSDom383ZhtqdHaPM87kSNnwhJdQBP4yheDeeg-eGhBIy3niA__6MTpRA5PVe3_Yx0jMe7UjCID-j/s640/blogger-image--356815670.jpg"></a></div> </b></div><div><b>Ingredients</b>: </div><div>1 cup fresh Arugula </div><div>2 roasted Beets (w/ salt, pepper, olive oil) </div><div>1/4 cup fat free Feta Cheese </div><div>4-5 Radishes </div><div>6-8 fresh Mint leaves </div><div>1 lemon </div><div>1 tablespoon olive oil </div><div>Salt and Pepper </div><div><br></div><div><b>How To Make It: </b></div><div><b><br></b></div><div><b>Roasted Beets- </b>Since I roasted the beets last night I didn't get a chance to take any pictures of the process, but it is very simple! </div><div>1. Preheat oven to 350 degrees Farhenheit using the Convection Roast (if applicable)</div><div>2. Wash and scrub the beets thoroughly! and cut off both ends. </div><div>3. Cut each beet in half and place on a baking sheet with foil. Add salt and pepper and drizzle olive oil enough to coat each beet (but not too much!) approximately one tablespoon total. </div><div>4. Roast the beets for about 20-25 minutes flipping them over halfway through cooking time. </div><div>5. Enjoy some now and refrigerate the rest to make this delicious salad. </div><div><br></div><div><br></div><div><b>1. Add one cup of Arugula to a salad bowl </b></div><div><b><div class="separator" style="clear: both;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91jU3XnO0PWlwHcI4KbLywHCwJlUvT4x6TIzMGdc8d1eIbX_inJNTjA9TZ3hyTLR8fu3kZkmSdTzXIZZdAUoSChXqw-fGmt7L_44RfjxuZ1F_BYvcEJ-qGDoOw3rp8MUXWF_6sxDOGve_/s640/blogger-image-782257222.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91jU3XnO0PWlwHcI4KbLywHCwJlUvT4x6TIzMGdc8d1eIbX_inJNTjA9TZ3hyTLR8fu3kZkmSdTzXIZZdAUoSChXqw-fGmt7L_44RfjxuZ1F_BYvcEJ-qGDoOw3rp8MUXWF_6sxDOGve_/s640/blogger-image-782257222.jpg"></a></div> </b></div><div><b>2. Slice the mint leaves like you would Basil, folding all of the leaves and then slices to get long and thin slices, add to the arugula. </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYKYh31NqKAMBig_YfNu4ZeK1zY3lCDS2P4iaFi-O1vLIXrsIfubNTODYvmVilbqKwmEwvHTNzxy3iDBRXp7g0Ywkn6dOyt1PzeGj8TXbeIquOT8S59LTT8D30i-vFtclgDVR800HkBx_/s640/blogger-image--1078238880.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYKYh31NqKAMBig_YfNu4ZeK1zY3lCDS2P4iaFi-O1vLIXrsIfubNTODYvmVilbqKwmEwvHTNzxy3iDBRXp7g0Ywkn6dOyt1PzeGj8TXbeIquOT8S59LTT8D30i-vFtclgDVR800HkBx_/s640/blogger-image--1078238880.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP4LoTAtBQjDbnylwEa28keJNs35b22E1WyNMnsBzK6BwL0fBdYJvlYAkQUCa3XX4j96Qazmv3omKeps2l2JkBeFmRpV2EBB1e89_nstGODzNhJQfRQ9NQvehbrZosx8MYHGY2r1df1PsM/s640/blogger-image-248761524.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP4LoTAtBQjDbnylwEa28keJNs35b22E1WyNMnsBzK6BwL0fBdYJvlYAkQUCa3XX4j96Qazmv3omKeps2l2JkBeFmRpV2EBB1e89_nstGODzNhJQfRQ9NQvehbrZosx8MYHGY2r1df1PsM/s640/blogger-image-248761524.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Sry2UNMR2NsNuRFe5CMiq43eBVbOeCVgb31BFekDX8na5Otz2EJQn23LbGvMxeu7EgA2O6q7lUkuPsUfIVhaQiWAhPmqG72G7QMnhRRL9N3cDN2QJ1RSTfNhw_Ni50gwcoOYKXIZ3-QO/s640/blogger-image--1607609836.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Sry2UNMR2NsNuRFe5CMiq43eBVbOeCVgb31BFekDX8na5Otz2EJQn23LbGvMxeu7EgA2O6q7lUkuPsUfIVhaQiWAhPmqG72G7QMnhRRL9N3cDN2QJ1RSTfNhw_Ni50gwcoOYKXIZ3-QO/s640/blogger-image--1607609836.jpg"></a></div> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP4LoTAtBQjDbnylwEa28keJNs35b22E1WyNMnsBzK6BwL0fBdYJvlYAkQUCa3XX4j96Qazmv3omKeps2l2JkBeFmRpV2EBB1e89_nstGODzNhJQfRQ9NQvehbrZosx8MYHGY2r1df1PsM/s640/blogger-image-248761524.jpg"></div></div><br></b></div><div><b>3. Thinly slice the beets about 1/2 inch in thickness and add to the salad mixture. </b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4eI1npa3hSgIe53n3Zv2x74CQaZa149TWnftgHsrmkz5Dmq0uQkgmtJ9jMWpmlJ25seYPp6NR0UAe18zA4bSKYcChj1BjozjTOrh68Z1nI4E9qvg77yjKgOtKrkuzxEKXgNZJePeuP5z-/s640/blogger-image--342939597.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4eI1npa3hSgIe53n3Zv2x74CQaZa149TWnftgHsrmkz5Dmq0uQkgmtJ9jMWpmlJ25seYPp6NR0UAe18zA4bSKYcChj1BjozjTOrh68Z1nI4E9qvg77yjKgOtKrkuzxEKXgNZJePeuP5z-/s640/blogger-image--342939597.jpg"></a></div></b></div><div><br></div><div><b><br></b></div><div><b>4. Wash and trim the radishes and then slice then thinly, add to the salad mixture. </b></div><div><b><br></b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJTPP6TXd4z9-c0Rxbop-KQuhFW3T73xRcMaNCWPhk8p5fTG-LmZ5lezS0IfgzavhSlWCKrSUDFSpWcdjkYpMwdA3ayO_QD2o4gIl2m14pKxHz8gFvA9hx5Mh9UBq8PI7-VWnWutRQ_WFQ/s640/blogger-image--93479515.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJTPP6TXd4z9-c0Rxbop-KQuhFW3T73xRcMaNCWPhk8p5fTG-LmZ5lezS0IfgzavhSlWCKrSUDFSpWcdjkYpMwdA3ayO_QD2o4gIl2m14pKxHz8gFvA9hx5Mh9UBq8PI7-VWnWutRQ_WFQ/s640/blogger-image--93479515.jpg"></a></div><br></b></div><div><b>5. Make the Dressing: Juice of one lemon mixed with 1 tablespoon of olive oil whisked together. Add the dressing to the salad </b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAB9Xfh0yU5R54FEMvBOuOHIXmku1h8Ni2TyynYgDHAY4Gv8ZTQt7h9EIuLi0EziKSNpKAniu2bDGGuyBTsMcI6CjQnazRKPertnKrltgYDdBJY-0TeFk7G4SXuTk0ic2nw4fZJ0MaZpca/s640/blogger-image-316872260.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAB9Xfh0yU5R54FEMvBOuOHIXmku1h8Ni2TyynYgDHAY4Gv8ZTQt7h9EIuLi0EziKSNpKAniu2bDGGuyBTsMcI6CjQnazRKPertnKrltgYDdBJY-0TeFk7G4SXuTk0ic2nw4fZJ0MaZpca/s640/blogger-image-316872260.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhjKk6qv0zDnhX8690wLxd64iZLhCzX5i-PHsRsvkDnN8GgOg52-JwPwEkdK2St-IXu4iW5PjEwsurqB0uGQa4YVHvEmkpy0tmt4a1ZHSTWw_DgNlLObueYFRPa4PN8JVG8WKjErWWDjne/s640/blogger-image-208625412.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhjKk6qv0zDnhX8690wLxd64iZLhCzX5i-PHsRsvkDnN8GgOg52-JwPwEkdK2St-IXu4iW5PjEwsurqB0uGQa4YVHvEmkpy0tmt4a1ZHSTWw_DgNlLObueYFRPa4PN8JVG8WKjErWWDjne/s640/blogger-image-208625412.jpg"></a></div><br></div><br></div><div><b>6. Add about 1/2 teaspoon of salt and pepper to the salad and mix </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihGF0m0MuuNcAmIdq5MTQYr2Zj_svmjCekgwdJUDFNiI8eLG_GefDIu3eM5nM9PyEcLouNtmGa8gMjasTWuPumMQLbXaRr17yAJg8Regi6W7tXpDWQga6HBP-ae0obf9QmxVIcqQ6AL8vR/s640/blogger-image-2108028843.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihGF0m0MuuNcAmIdq5MTQYr2Zj_svmjCekgwdJUDFNiI8eLG_GefDIu3eM5nM9PyEcLouNtmGa8gMjasTWuPumMQLbXaRr17yAJg8Regi6W7tXpDWQga6HBP-ae0obf9QmxVIcqQ6AL8vR/s640/blogger-image-2108028843.jpg"></a></div></b></div><div><br></div><div><b>7. Lastly add about 1/4 cup of feta cheese and enjoy :) </b></div><div><b><br></b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb11YygHtdgO31eoCaAYxi7oZDHvyzt9iN0oW8omjeqe-6vmoHxIGmzvl3PByIgktUNIXEIvPcECU3gn-08n7BkObDFJK0Ln8Tk1Hp8MLdbJlU_ZvzLhDgCkGjTpdxuNDiBAMH6QKNyE3_/s640/blogger-image--1977097219.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb11YygHtdgO31eoCaAYxi7oZDHvyzt9iN0oW8omjeqe-6vmoHxIGmzvl3PByIgktUNIXEIvPcECU3gn-08n7BkObDFJK0Ln8Tk1Hp8MLdbJlU_ZvzLhDgCkGjTpdxuNDiBAMH6QKNyE3_/s640/blogger-image--1977097219.jpg"></a></div><br></b></div>Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-52436808522217923482016-02-28T18:27:00.001-08:002016-02-28T18:27:49.472-08:00Complete Arabic Style Breakfast<div class="separator" style="clear: both;"><div class="separator" style="clear: both;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCjqGy8QCftLylr_0dAhFxuAdQo1U3hpC69Ar9WWrnupHMTRUaUWOT53qPMT2CBQCb-TJTXWbIVoXfG07C9UJ207w5yHONkJaoenHdvyX_Oarz3mey-etS_hfPdiq8grQwR8AJE6bHl8tj/s640/blogger-image--1367421403.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCjqGy8QCftLylr_0dAhFxuAdQo1U3hpC69Ar9WWrnupHMTRUaUWOT53qPMT2CBQCb-TJTXWbIVoXfG07C9UJ207w5yHONkJaoenHdvyX_Oarz3mey-etS_hfPdiq8grQwR8AJE6bHl8tj/s640/blogger-image--1367421403.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>This is my take on a traditional Arabic breakfast! This breakfast provides a well rounded meal to satisfy you through the day. Fava beans add a great source of plant based proteins, olives and olive oil add a good of source "good" fats, and the meal is eaten with whole wheat pita bread to satisfy all three macronutrients. There are also a great deal of fresh herbs, vegetables, and the pomegranate seeds a great fruit source while providing high antioxidant content. The main star of this meal is the Fool Mdammas which is a fresh and lemony breakfast item made with tender fava beans and typically eaten with pita bread. The rest of the food items are supplementary and add to make this a complete meal! </b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>In addition to the Fool I included Kalamata olives, pomegranate seeds, Jordanian Zaatar, Syrian cheese with fresh arugula and tarragon leaves, and Labni with dried mint and olive oil. </b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>What You Need: </b></div><div class="separator" style="clear: both;"><b>(Fool Mdammas): 1 can Fava Beans, 1 tablespoon olive oil, 1/2 white or yellow onion, 2 roma tomatoes, 1/2 cup Italian parsley, 1-2 garlic cloves (depending on size and how much you like garlic :)), 1 lemon, salt. </b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><font color="#000000" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdsSZ9AqoaWrGygHOxcbYjB-M9mLT_Xuev0ejiQefEGdBRwQ9TEf2f-lhPdV1C8Jw4oQh6DHkyMTSP2Vtm7jKzYt1raRs3kd7pfbeYRvzfc4sxdUHBJVHLMDS0ovB03CKR55N_ujBk7n6z/s640/blogger-image--1677125661.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdsSZ9AqoaWrGygHOxcbYjB-M9mLT_Xuev0ejiQefEGdBRwQ9TEf2f-lhPdV1C8Jw4oQh6DHkyMTSP2Vtm7jKzYt1raRs3kd7pfbeYRvzfc4sxdUHBJVHLMDS0ovB03CKR55N_ujBk7n6z/s640/blogger-image--1677125661.jpg"></a></font></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>(Labni): Kefir Cheese Spread (Labni), 1/2 tablespoon olive oil, 1/2 teaspoon dried mint leaves, salt. </b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>(Cheese Plate): You can use your favorite cheese here, (I used a mild Syrian cheese made with cows milk and retains moisture), Arugula, pomegranate seeds, tarragon leaves. </b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>How To Make It: </b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>Fool Mdammas </b></div><div class="separator" style="clear: both;"><b>1. Boil the fava beans with the water and add more water to cover the beans. Bring these to a boil and then set aside. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5WmndxEIJqNRpcG_mb8W1MuhszAn6udksblls1C4uy4k7nCtRhIceDnk2u95lh9GpPHkbpVxv7ug5phkIXd_BheS_VaKAbAbGO2T4WvUsaurM95zsvUCHC2CNfBHkCcEfw8vjxdr9miff/s640/blogger-image--662668236.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5WmndxEIJqNRpcG_mb8W1MuhszAn6udksblls1C4uy4k7nCtRhIceDnk2u95lh9GpPHkbpVxv7ug5phkIXd_BheS_VaKAbAbGO2T4WvUsaurM95zsvUCHC2CNfBHkCcEfw8vjxdr9miff/s640/blogger-image--662668236.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">2. Squeeze the juice of one lemon and add it to the serving bowl. Then, using a garlic smasher, press in one clove of garlic to the lemon juice. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggNDldCOoiLUmAk5InywHKt7lhDmsBHFYLTv2vPdpjNCYmCulGGqqmJEv290FJJKY0SBG7mEX3J1LkQJXOrdgc8HoqZP3e6vOuhn-si30N88IwBHkCTDXETmFG4ZobshKNuswx8o8UMws1/s640/blogger-image-1099571255.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggNDldCOoiLUmAk5InywHKt7lhDmsBHFYLTv2vPdpjNCYmCulGGqqmJEv290FJJKY0SBG7mEX3J1LkQJXOrdgc8HoqZP3e6vOuhn-si30N88IwBHkCTDXETmFG4ZobshKNuswx8o8UMws1/s640/blogger-image-1099571255.jpg"></a></div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">3. Now we can started on<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> chopping those vegetables, tomatoes, onions, and parsley. All of these need to be chopped very small, I provided a step by step picture of how I cut the tomatoes to get them small without smashing them. </span></div><div class="separator" style="clear: both;"><br><div class="separator" style="clear: both;"><div class="separator" style="margin-left: 1em; margin-right: 1em; clear: both;"><div class="separator" style="clear: both;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjooSf8sIOVp1xZSLp077rT06G_iXltH63gK4MC6j7gvptcPqElHZF45oQ7Agzq-aucyoveu92QlVMAtj2_t-4YT3PVo-lw6glk0iBAM9HbjlavBCuEgcdJ0mVAOdaRd_-LRP9fh09w_U96/s640/blogger-image--99744947.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibKGLQzGiEUJiPgPKaHL0iM6MlYQOqwQrVNQm3Ip8Z-y-o-I4F33lSklOyp0l1ldZspSOe-I8KK54j1V641Opv927E3_3I6wWRdcJLLgstAT47-BpLpzyAZp1qMLzJ-S2Xy-ED27DgB2ZZ/s640/blogger-image--690429750.jpg"></a></span></div></div><div class="separator" style="margin-left: 1em; margin-right: 1em; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjooSf8sIOVp1xZSLp077rT06G_iXltH63gK4MC6j7gvptcPqElHZF45oQ7Agzq-aucyoveu92QlVMAtj2_t-4YT3PVo-lw6glk0iBAM9HbjlavBCuEgcdJ0mVAOdaRd_-LRP9fh09w_U96/s640/blogger-image--99744947.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br></a></div><div class="separator" style="margin-left: 1em; margin-right: 1em; clear: both;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjooSf8sIOVp1xZSLp077rT06G_iXltH63gK4MC6j7gvptcPqElHZF45oQ7Agzq-aucyoveu92QlVMAtj2_t-4YT3PVo-lw6glk0iBAM9HbjlavBCuEgcdJ0mVAOdaRd_-LRP9fh09w_U96/s640/blogger-image--99744947.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBFWtkz9yI4-7Uz6PiIdZ4CwIaBMq7OjibERekyq2uhjhW2tJI5jk88R9isi7rhLO1XbtRTmH3UYctpeLc5zIursJv9wZULpkuvGWvIsTmkjzUlBhGEMKPJ5ZnYwG2D9DmgMw0qYfh_-uq/s640/blogger-image--619360981.jpg"></a></span></div><div class="separator" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJeyhUiXS0JhWKEaG-H_FP2K3HuqLPHWnmM-mnmTjIxdPFhiI9Or0nCTedHO__Ju9OwRu_sy4c4gbuge60Hg8fLFKtYsHC45WgvqovFrJxXnvmHfm_GjRqrxDiyDW_S-Qn1MjEaGamUhT2/s640/blogger-image-80651831.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSalxsuLhUOHZT5GH-rVBMWjJ3s_3UtO82LBn78q4YG2vx-AH7oo1XtI06ELcor9ly-gW4Qe4jx7VC9qS21xlSjKB_bV2VJW0xCCxDBLwMo70GmhqqsvcnJYPfa7xpGT1APCMXlJMm2Hr/s640/blogger-image-518516798.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSalxsuLhUOHZT5GH-rVBMWjJ3s_3UtO82LBn78q4YG2vx-AH7oo1XtI06ELcor9ly-gW4Qe4jx7VC9qS21xlSjKB_bV2VJW0xCCxDBLwMo70GmhqqsvcnJYPfa7xpGT1APCMXlJMm2Hr/s640/blogger-image-518516798.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuJW2s_E43K9jaPg4IGYLygbShPllMba5xFS3zofoe50oY0aMRRGVWvsFQMwHrTrvtCLyfmTIICqpU9QJTSBlxYyGucTt6nsDXNCROd9Ty3xQ6vjiK6MSQMddFQMCtSxXr6ieahTu6kslA/s640/blogger-image--2027178023.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuJW2s_E43K9jaPg4IGYLygbShPllMba5xFS3zofoe50oY0aMRRGVWvsFQMwHrTrvtCLyfmTIICqpU9QJTSBlxYyGucTt6nsDXNCROd9Ty3xQ6vjiK6MSQMddFQMCtSxXr6ieahTu6kslA/s640/blogger-image--2027178023.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">4. Add the tomatoes and onions to the lemon and garlic and add 1 teaspoon of salt. <div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSR7jJdemKN_SpStJfJXvwaL0i6oEox94IcCWEkNv6aSnfiQ6h_kWtdQX1i1weTa4DkkHOs6mBvSVmDDxSUrinB_ezAlvDLBIgbsM8ug45IPlXDDV0PeeSmLGVzskjm4gb2chZuIIgUwiR/s640/blogger-image--495955660.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSR7jJdemKN_SpStJfJXvwaL0i6oEox94IcCWEkNv6aSnfiQ6h_kWtdQX1i1weTa4DkkHOs6mBvSVmDDxSUrinB_ezAlvDLBIgbsM8ug45IPlXDDV0PeeSmLGVzskjm4gb2chZuIIgUwiR/s640/blogger-image--495955660.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">5. Add the DRAINED fava beans to the mixture. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQgNinyqxqg2IABwM4-kZXpgbM4-zKuyR3ZT9QPrbfchbgZFm4uz374xwH4eOH9BWJWSF0w-y5PNv0vsoRsV_ZmS0tL0Y-aH3Q0YWJujKgvpyK2PoCXK1ZG7ENKhQvWA7_cnNfMssW1osf/s640/blogger-image-1958648979.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQgNinyqxqg2IABwM4-kZXpgbM4-zKuyR3ZT9QPrbfchbgZFm4uz374xwH4eOH9BWJWSF0w-y5PNv0vsoRsV_ZmS0tL0Y-aH3Q0YWJujKgvpyK2PoCXK1ZG7ENKhQvWA7_cnNfMssW1osf/s640/blogger-image-1958648979.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">6. Finally add the chopped parsley and 1 tablespoon of olive oil. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip-D9NW66GDitfyyPcE5h18n_qB2lUEePv9UJA17eKnvcjx7aWLm8rA5G0xVkyXq7L_hMOlXCMycjbDQKq5lWbOglwhZfJoy97MfF55VwGGMyIJOoCb52stAU5niVukfC9yzonvv71WcC3/s640/blogger-image--641375840.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip-D9NW66GDitfyyPcE5h18n_qB2lUEePv9UJA17eKnvcjx7aWLm8rA5G0xVkyXq7L_hMOlXCMycjbDQKq5lWbOglwhZfJoy97MfF55VwGGMyIJOoCb52stAU5niVukfC9yzonvv71WcC3/s640/blogger-image--641375840.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">7. The Fool Mdammas is now ready to be served! </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI225ji6ggswRZbx9ODZtfc5fTYVwBvqi67nb2gAteHALFbsCPdmYPg_IsLq1mvDzPu7rbShuOGejnMETLR19SLm0F75K7aVsWlwdn6M6MFxaPKPxChQR7fOyoUl4YbhOm1RRfv_x19K5Y/s640/blogger-image-960771241.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI225ji6ggswRZbx9ODZtfc5fTYVwBvqi67nb2gAteHALFbsCPdmYPg_IsLq1mvDzPu7rbShuOGejnMETLR19SLm0F75K7aVsWlwdn6M6MFxaPKPxChQR7fOyoUl4YbhOm1RRfv_x19K5Y/s640/blogger-image-960771241.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Lebni (this one is reeeeally easy) </div><div class="separator" style="clear: both;">1. Spread enough Lebni on the plate using a spoon to create a well between the outsides and center. Top with 1 teaspoon of dried mint, and an olive for garnish. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1bK2xaQ0IHsM229bLQI_eFaMechuXnaEFJyo9cZvbojPcKRwwd7U0T6XEoqXzauv6euGu1kCv2MHFb6Rp380MSwRYt7el7M9PihH93elrG99t9Rjk84JzlOi2ClPeoUGJ1VYWHIpPu59L/s640/blogger-image--1173644276.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1bK2xaQ0IHsM229bLQI_eFaMechuXnaEFJyo9cZvbojPcKRwwd7U0T6XEoqXzauv6euGu1kCv2MHFb6Rp380MSwRYt7el7M9PihH93elrG99t9Rjk84JzlOi2ClPeoUGJ1VYWHIpPu59L/s640/blogger-image--1173644276.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">2. Add about 1/2 tablespoon of olive oil to the well portion of the lebni. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd5elNN5r6vMefbw79IWExyUzqmNBEWvDcZJaa6tpPdHLd9Z9N2ic-fq1FDO8lhlJYXeKMuN-wOg_1OXc5roNGHEWJuBTeymY67QJR7Uh3ZjMZRel4Sz0ToGDqUrIeXvEOuFgAJaMuARIQ/s640/blogger-image--1386442576.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd5elNN5r6vMefbw79IWExyUzqmNBEWvDcZJaa6tpPdHLd9Z9N2ic-fq1FDO8lhlJYXeKMuN-wOg_1OXc5roNGHEWJuBTeymY67QJR7Uh3ZjMZRel4Sz0ToGDqUrIeXvEOuFgAJaMuARIQ/s640/blogger-image--1386442576.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">3. Now the Labni is ready to be served! <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyDw6ftm_nh6hKxVYZmLQIwnggI-ZdIDErWoe6KEB26hAMcUKafnjRc0L0TM1UGcM4qmbKTO4TSFkr0EoZmufmySGGiz_El9pax_tYsvudaf5nfWpnBuxiu99HhGaI2SWLwYERO8h5ijqf/s640/blogger-image--1041844729.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyDw6ftm_nh6hKxVYZmLQIwnggI-ZdIDErWoe6KEB26hAMcUKafnjRc0L0TM1UGcM4qmbKTO4TSFkr0EoZmufmySGGiz_El9pax_tYsvudaf5nfWpnBuxiu99HhGaI2SWLwYERO8h5ijqf/s640/blogger-image--1041844729.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Cheese Plate </div><div class="separator" style="clear: both;">1. Slice up your favorite cheese into 1 inch thick pieces. <div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">2. Place fresh arugula and Tarragon on the bottom of the plate. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSuGnAMt1JY-Ip0e1FDoUjmDZ_Pku3SySxxW6-ZFMErkZAMcg3Ccu54wlwldz1Qiapm7afmAOza3Iyv3XHKiFIamqyZSjYRejttplygoiNlVBOJfIAXyTamDG3lmyUwWqIOq0blyM15PQz/s640/blogger-image--278901940.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSuGnAMt1JY-Ip0e1FDoUjmDZ_Pku3SySxxW6-ZFMErkZAMcg3Ccu54wlwldz1Qiapm7afmAOza3Iyv3XHKiFIamqyZSjYRejttplygoiNlVBOJfIAXyTamDG3lmyUwWqIOq0blyM15PQz/s640/blogger-image--278901940.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY-XBRqrIGSrgH1ra1a-y_ag7HQl-aAjlMlTGeWl6n0mH68eexibfpeKiEi-ax8MzpOIS-ioVGVg8-_lAylir-dxdITTp4DDgzKZU1lIe4gzYscIiRTIu4pdeLFw7e2p9Z0dM0syIc6qcc/s640/blogger-image-2107687917.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY-XBRqrIGSrgH1ra1a-y_ag7HQl-aAjlMlTGeWl6n0mH68eexibfpeKiEi-ax8MzpOIS-ioVGVg8-_lAylir-dxdITTp4DDgzKZU1lIe4gzYscIiRTIu4pdeLFw7e2p9Z0dM0syIc6qcc/s640/blogger-image-2107687917.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">3. Add the sliced cheese to the center of the plate and add terragon and pomegranate seeds for garnish. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ5RDn9gzRBNsxV93q36suTjbLH5JRPdPEwsR_QbfT13SkXp4whDhl4nFsXH5_Ag4VbPUAxBBgDK2BZ05RohUbbItYwYV4GWiPHxRjZsVLRaAWbYsgszyBWqbvi85H-CLBoBbQ_eFJ9vle/s640/blogger-image--1920644872.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ5RDn9gzRBNsxV93q36suTjbLH5JRPdPEwsR_QbfT13SkXp4whDhl4nFsXH5_Ag4VbPUAxBBgDK2BZ05RohUbbItYwYV4GWiPHxRjZsVLRaAWbYsgszyBWqbvi85H-CLBoBbQ_eFJ9vle/s640/blogger-image--1920644872.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Plate your Olives, Zaatar, and Pomegranate Seeds! <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvwR1hyIMS3XpcW9HXotD6P73nwvVVa1DLapRmGR7AFUaSfiMkdx9qlKxL2V_IQKR4v4V1027zxMeod0B8bd_798geYWVUcuYIsFdf9tsv99p6a-UtZw5F7pLBJujXqWFvHhAtmwkpnPul/s640/blogger-image-826666820.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvwR1hyIMS3XpcW9HXotD6P73nwvVVa1DLapRmGR7AFUaSfiMkdx9qlKxL2V_IQKR4v4V1027zxMeod0B8bd_798geYWVUcuYIsFdf9tsv99p6a-UtZw5F7pLBJujXqWFvHhAtmwkpnPul/s640/blogger-image-826666820.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Lastly, Heat up some good pita bread! </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMRT4hyG0lO4_gWDNCJxo6lXTQvaYF_tfTLluPGs4Ohdanc8YQ_5XYbMQbS1qzWMRe_T8YCLVFM5ykuJFqQTgSHtqPA5Z49ODGlF0hc4L4ruhzzUFt7XTZmCBO4r5coyw4X-xzAtYUVw-j/s640/blogger-image-1061643668.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMRT4hyG0lO4_gWDNCJxo6lXTQvaYF_tfTLluPGs4Ohdanc8YQ_5XYbMQbS1qzWMRe_T8YCLVFM5ykuJFqQTgSHtqPA5Z49ODGlF0hc4L4ruhzzUFt7XTZmCBO4r5coyw4X-xzAtYUVw-j/s640/blogger-image-1061643668.jpg"></a></div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">And that's it! now just put everything on the table and enjoy your yummy and nutritious Arabic Style Breakfast :) </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiag8V69oUxW7TcKh0d4mFGIZVM188yvF7FJRngfbbk0zVpVSc50lsknUo9C8sKSKiNy7c6MgMYhtlllE4YFigZs7iD-qNoNRiz0vxwnKn9Z9rJMahMeg3RIHsXAgqvtjlweREoaduRygno/s640/blogger-image--1631288583.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiag8V69oUxW7TcKh0d4mFGIZVM188yvF7FJRngfbbk0zVpVSc50lsknUo9C8sKSKiNy7c6MgMYhtlllE4YFigZs7iD-qNoNRiz0vxwnKn9Z9rJMahMeg3RIHsXAgqvtjlweREoaduRygno/s640/blogger-image--1631288583.jpg"></a></div><br></div></div><br></div><br></div><br></div><br></div><br></div><div class="separator" style="clear: both;"><br></div></div></div></div></div><br></div><br></div></div></div><br></div></div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><br></div><br></div><br></div></div></div></b></div><div class="separator" style="clear: both;"><br></div><br></div>Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com3tag:blogger.com,1999:blog-1187870439690287450.post-64454299608287052792015-12-07T15:47:00.000-08:002016-10-04T23:01:42.288-07:00Lentil-Vegetable Soup !<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQdU0iWlBUlLH0ZQcej0OV_JlEgazB1WG7ZpHzOcvb-RV0tIOaN4Ddy_vHv9vVcpB5zA2e_oHU4s4xML7oovT67LDemP-Lj0VKzgyqkkSIioFNc8LeEmYrMr9AL9ufDRfdEqVFM3Mber4U/s1600/unnamed-10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQdU0iWlBUlLH0ZQcej0OV_JlEgazB1WG7ZpHzOcvb-RV0tIOaN4Ddy_vHv9vVcpB5zA2e_oHU4s4xML7oovT67LDemP-Lj0VKzgyqkkSIioFNc8LeEmYrMr9AL9ufDRfdEqVFM3Mber4U/s400/unnamed-10.jpg" width="400" /></a></div>
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<b>This Easy-To-Make Lentil Soup</b> is definitely a recipe to keep handy during this cold winter!<br />
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Lentil soup is a very special soup for me because it reminds me of my family, especially my grandma, because she makes lentil soup quite often and has her own authentic recipe. When I make this soup, I add more vegetables to it and leave it chunky, others (like my grandma) prefer to blend it up, which you can also do if you prefer to! This soup is packed with flavor and nutrients of course. I kept it light, simple, and used tons of vegetables and spices to contribute to the flavor and health benefits. Hope you guys enjoy it as much I do!</div>
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<b>Health Benefits:</b> LENTILS are amazing for you, they come from the legume family like a bean or pea, and are excellent tools for weight loss! These mighty lentils are packed with protein, fiber, iron, minerals, and vitamins, with virtually no fat! So for all of my vegetarians/vegans out there that are looking to add more iron and protein in their diet, here is excellent source you should consider! </div>
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<b>Servings: 6 people </b></div>
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<b>Total Cook Time: 1 hour 30 minutes </b></div>
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<b><span style="color: #351c75;">Ingredients:</span> </b></div>
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1 cup brown lentils </div>
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1 cup red lentils </div>
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4-6 stalks of celery </div>
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4 carrots </div>
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1 yellow onion</div>
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1 tomato</div>
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1/4 cup parsley</div>
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4 garlic cloves</div>
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1 lemon/zest</div>
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4 cups chicken or veggie stalk </div>
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2-4 cups water </div>
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3 tablespoons olive oil </div>
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6 sprigs fresh thyme</div>
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1 1/2 tablespoon ground cumin </div>
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1 teaspoon dried oregano </div>
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2 bay leaves </div>
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1 teaspoon ground black pepper</div>
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<b><span style="color: #351c75;">How To Make It: </span></b></div>
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<b>1. Wash the carrots, tomatoes, celery, and parsley, and peel the carrots. </b><br />
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<b>2. Chop the onion, garlic, carrots, celery, tomatoes, and parsley, you can do a rough chop since it is a rustic soup, just make sure to keep all the ingredients a similar size. Next, remove the thyme leaves from the stem and then place all of these ingredients to the side. </b></div>
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<b>3. In a medium sized pot sauté the carrots, onions, and celery in the olive oil for about 5-10 minutes or until the veggies are a little browned. </b></div>
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<b>4. Add the garlic and tomatoes, stir and cook for another 2 minutes.</b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrLGsxhg-RSVgUEkZkmtEkXUM3FTltj6epqkxL6k6jysSDanerOt2cYI8-PgdwqMo3w1w1llJgL0l2NHHuFxL7v1t36UHbZFlxj0a5bl-nVkcwMUDxqTe9umWGWC9EdfKYZmpuFNPtwrdo/s1600/unnamed-12.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrLGsxhg-RSVgUEkZkmtEkXUM3FTltj6epqkxL6k6jysSDanerOt2cYI8-PgdwqMo3w1w1llJgL0l2NHHuFxL7v1t36UHbZFlxj0a5bl-nVkcwMUDxqTe9umWGWC9EdfKYZmpuFNPtwrdo/s320/unnamed-12.jpg" width="240" /></a></b></div>
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<b>5. Add the fresh thyme, oregano, cumin, ground pepper, bay leaves. Then, add the lentils and make sure to coat them with the oils and mix together well, cook for an additional 2 minutes. </b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfur1XTwrfxzSOnX49eS2puCpOXoqOW1OASSCyv0Ak47LLeTnN1O5i4PN8uMNzrZyVXyBSkjPlXJIsIkreLMH2syZqBC0OPo_CQlSLHOhUmBwl24bhKB2OQuWLQK5JbfUDI1fap0FlbRXn/s1600/unnamed-4.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfur1XTwrfxzSOnX49eS2puCpOXoqOW1OASSCyv0Ak47LLeTnN1O5i4PN8uMNzrZyVXyBSkjPlXJIsIkreLMH2syZqBC0OPo_CQlSLHOhUmBwl24bhKB2OQuWLQK5JbfUDI1fap0FlbRXn/s320/unnamed-4.jpg" width="240" /></a></div>
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<b>6. Add 4 cups of broth and 2 cups of water and bring to a boil. </b></div>
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<b> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJVj_z0L18nbFKtrNVhBpcHX6dJC3btp17kpE5PgfYQUr9WFpu6dDSS8G_c5o1wcLi2i2gt8TYzJk-Wah2tNC33FAu-Sliz8VLBo4kbATjRJDBBafVbpn1YUMoMGX8rOrRkxieRuxDYWiv/s1600/unnamed-5.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJVj_z0L18nbFKtrNVhBpcHX6dJC3btp17kpE5PgfYQUr9WFpu6dDSS8G_c5o1wcLi2i2gt8TYzJk-Wah2tNC33FAu-Sliz8VLBo4kbATjRJDBBafVbpn1YUMoMGX8rOrRkxieRuxDYWiv/s320/unnamed-5.jpg" width="240" /></a></b></div>
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<b>7. Add the zest of one lemon straight into the soup. </b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrtpFaJlmz0rhGdxNHagA6IoKsvEvDSs9Y_Vx0lpZ8oL1NNeQ62j-AmbRd_pvQztACqFYeeoinFJ7N8Fdiqy11U4NdzG7GkdFnB-q2dt4rAn2yUSbXUUKmtyy7SCigOyirVZv8OEEvuDVZ/s1600/unnamed-7.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrtpFaJlmz0rhGdxNHagA6IoKsvEvDSs9Y_Vx0lpZ8oL1NNeQ62j-AmbRd_pvQztACqFYeeoinFJ7N8Fdiqy11U4NdzG7GkdFnB-q2dt4rAn2yUSbXUUKmtyy7SCigOyirVZv8OEEvuDVZ/s320/unnamed-7.jpg" width="240" /></a></b></div>
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<b>8. Cook on medium heat for 45 minutes - 1 hour, until the lentils are tender. Note, the red lentils are much smaller and cook much faster and may be barely visible once cooked, the brown lentils are larger and whole and will take a while to cook until they are tender. ALSO these lentil soak up a lot of the water so you will need to add water accordingly! </b></div>
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<b>9. Serve this soup hot and top it off with fresh parsley and lemon juice. </b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggkGCqTnFKElRN43Kt6Jo_rPN1U1U8g_aNmzjIddnY159j9o4r4NUrCQIOw0_lBu72Wk_Wc8BfN5441lMMf5VLFYilBvOevo7BXOJH4thmWROhhEja2CeHZNtkB7UU5AYeT6Vfx9HJjhMy/s1600/unnamed-9.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggkGCqTnFKElRN43Kt6Jo_rPN1U1U8g_aNmzjIddnY159j9o4r4NUrCQIOw0_lBu72Wk_Wc8BfN5441lMMf5VLFYilBvOevo7BXOJH4thmWROhhEja2CeHZNtkB7UU5AYeT6Vfx9HJjhMy/s400/unnamed-9.jpg" width="400" /></a></b></div>
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<b>Enjoy :) </b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com1tag:blogger.com,1999:blog-1187870439690287450.post-44133072569298113432015-11-11T20:52:00.001-08:002019-02-12T14:04:12.573-08:00Sumac SalmonSalmon is one of my favorite proteins to eat and cook, it's super flavorful and packed with tons of nutrients. Salmon is an excellent source of vitamin B12, Vitamin D, and selenium, niacin, omega-3-fatty acids, protein, phosphorus, and vitamin B6. This recipe also uses sumac, sumac is a spice made from dried and ground sumac berries. Sumac is a lemony flavorful spice that is very high in antioxidants, may reduce cholesterol, help glycemic control, and improve cardiovascular health.<br />
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<b>Ingredients: </b></div>
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1 pound of wild salmon (I prefer to use wild salmon)</div>
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2 tablespoons ground sumac </div>
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1/4 cup fresh dill</div>
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1 tablespoon lemon zest </div>
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1/2 sliced lemon </div>
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4 slices of white onion </div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">2 tablespoons olive oil </span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;"><b>How To Make It: </b></span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;"><b>1. Preheat oven to 400 degrees Farhenheit </b></span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;"><b>2. Obtain a small baking sheet, then line it with a large piece of foil (enough to wrap the salmon with), and brush the foil with some of the olive oil. </b></span></div>
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<b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">3. Place the fresh salmon skin side down on the oiled foil and add all of the sumac spice you desire to the salmon, try to rub it in as evenly as possible. </b></div>
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<b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </b><b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">4. Chop the fresh herb dill, zest about a full lemon, slice half a lemon, and 4 slices of onion. </b></div>
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>5. Add the zest, dill, salt, pepper, lemon slices, and onion slices. </b></span></div>
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>6. Wrap the sides of the foil around the salmon creating a tight environment for the salmon to absorb all of the flavors and cook effectively without drying out.</b></span></div>
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif;"><b> <b>7. Bake in the oven for about 15-20 minutes, keeping a keen eye while its baking, you definitely don't want to overcook it, because it will get dry, but you want to make sure the thicker pieces cook thoroughly as well. </b></b></span><br />
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<b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">8. Remove the salmon when it is cooked to your liking and transfer to a serving plate, it is optional to keep or remove the onion and lemon slices as a garnish. Enjoy :) </b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-62706521016692173042015-09-12T20:31:00.001-07:002015-10-25T19:04:42.878-07:00Baked Cauliflower with Lemon and Cumin<div class="separator" style="clear: both;">
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Cauliflower is a great vegetable to have in your diet, like almost all vegetables, cauliflower has little to no calories, fat, sodium, and cholesterol. Cauliflower is a good source of vitamin C, Folate, Iron, Calcium, and Vitamin B6. This recipe also includes the use of cumin, a very beneficial spice that adds tons of flavor and is packed with health benefits such as: aids with digestion (will help prevent gas/bloating effects of cauliflower), is great for your immune system (helps prevent some cancers), is great for your respiratory system (asthma, bronchitis), and may help solve insomnia problems as well! </div>
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Needless to say, this recipe for cauliflower is a dynamic duo on both a flavor level and a nutritional level! </div>
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<b>Ingredients: </b></div>
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1/2 a head (approximately 2 cups) of cauliflower, washed, dried, and chopped. </div>
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2 garlic cloves, chopped. </div>
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1 lemon </div>
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1/4 cup of vegetable oil (canola)</div>
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1 Tablespoon of cumin (or more if you love the taste, like me :D) </div>
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1/4 Cup of parsley, chopped. </div>
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1/4 teaspoon salt </div>
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1/4 teaspoon ground pepper </div>
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<b>How To Make It: </b></div>
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<b>1. Preheat oven to 350 Degrees Farhenheit. </b></div>
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<b>2. Place the washed, dried and chopped cauliflower on a baking pan. </b></div>
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<b>3. Add 1/4 cup of vegetable oil, 1 tablespoon of cumin, 1/4 teaspoon salt and pepper. Mix the cauliflower so each piece is fully covered with oil and spices. </b></div>
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<b>4. Bake for about 25 minutes or until tender. Do not overcook or the cauliflower will get mushy. </b></div>
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<b>5. Add the minced garlic, chopped parsley, and the juice of one lemon. </b></div>
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<b>6. Serve and enjoy as a side dish with any lean protein, or as an appetizer with some pita bread.</b></div>
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<b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Optional: sprinkle some paprika on top for a nice color. </b></div>
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<br />Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com0tag:blogger.com,1999:blog-1187870439690287450.post-39477934061935511122015-09-08T14:17:00.000-07:002015-09-08T14:17:35.474-07:00Fasoolieh Bizeit (sautéed green beans)Fasoolieh Bizeit is one of my favorite side dishes. <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">The direct translation from Arabic is "sautéed green beans with olive oil". In Middle Eastern cooking there are many vegetables that are prepared in the same way, so if you don't like green beans you can substitute it with another vegetable/legume.</span><br />
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">This dish is light, heathy, and very tasty; it is low in calories, fat, and carbs, so it makes a great accompaniment to almost anything! </span><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">This recipe is a quick and easy, and is usually enjoyed</span><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> with warm pita bread. Enjoy :) </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Ingredients:</b><br />1 package frozen fancy green beans </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 Tablespoons olive oil</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 can diced tomatoes (fresh tomatoes are great here too) </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 small can tomato sauce </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1/2 chopped onion </span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3 chopped garlic cloves </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 Lemon (1/2 garnish) </span></div>
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<b>How To Make It: </b></div>
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<b>1. Saute onions and garlic with 2 Tabelspoons of olive oil and salt and pepper to taste, </b><b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">on medium heat. </b></div>
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<b>2. After about 5 minutes, add </b><b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">the frozen green beans. </b></div>
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<b>3. After about 5 minutes add one can diced tomatoes and one small can of tomato sauce and let simmer until tender. </b></div>
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<b>4. Plate and add half a lemon and use the remaineder of the lemon for garnish. </b></div>
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Hanna's Healthy Kitchenhttp://www.blogger.com/profile/06391384578525534256noreply@blogger.com2